I went to the gym ... imagine that. I had no idea what I was doing so last week I talked it over with my trainer buddy. He showed me a few lifts and how to try to prevent myself from getting hurt. He thought sets of 5, 4, 3, 2, 1 would be good, increasing the weight with each set.
I did sets of:
Standing Shoulder Press with a single @ 75.
Squat with a single at 120.
Deadlift with a single @ 150 lbs.
Assisted Pullups with a single @ 150
Assisted Dips with a single @ 150
Sit ups
Friday, November 21, 2008
Tuesday, November 18, 2008
Friday, November 14, 2008
Wednesday, November 12, 2008
Fitting Fitness into a Busy Life
I was talking to my friend Saul one day about making it to one of his workouts, and how I just didn't have time ... when he said, "You've just got to tell them (presumably all the people in my life -- like my boss), that you've got something more important to do (meaning workout).
It's the truth. What he said. I remember reading the beginning of a book about whole wheat bread baking, The Laurel's Kitchen Bread Book, which went to great lengths to describe how to incorporate bread baking, or other things, like raising a cow, into one's life. Serious plans for baking bread regardless of work schedules, day care, or any of a variety of other interference.
Making a space in life for the important things, like personal health, is pretty imperative, I suppose. So I quit the climbing gym, and signed up at the Y near my house.
This morning I turned my morning shower in to a workout. I got up, drank some juice and grabbed a hard boiled egg, and brushed my teeth, gym bag, drive, stop for coffee, drive, swim, shower, drive to work.
Normally, it takes me about an hour and a half from my bed to shower, coffee and get the car on the freeway to work. This morning I was up at 6:45 and on the way to work at 8:30, an hour and forty-five minutes. By getting up a few minutes early, I squeezed in a half hour swim. Amen to that.
day/month/year
Swim: 500 yd/100 yd/5650 yd.
Run: 0/0/9.55 mi.
Bike: 0/0/15 mi.
Paddle: 0/4 mi.
Hike: 1.5 mi/11.4 mi/28.8 mi.
It's the truth. What he said. I remember reading the beginning of a book about whole wheat bread baking, The Laurel's Kitchen Bread Book, which went to great lengths to describe how to incorporate bread baking, or other things, like raising a cow, into one's life. Serious plans for baking bread regardless of work schedules, day care, or any of a variety of other interference.
Making a space in life for the important things, like personal health, is pretty imperative, I suppose. So I quit the climbing gym, and signed up at the Y near my house.
This morning I turned my morning shower in to a workout. I got up, drank some juice and grabbed a hard boiled egg, and brushed my teeth, gym bag, drive, stop for coffee, drive, swim, shower, drive to work.
Normally, it takes me about an hour and a half from my bed to shower, coffee and get the car on the freeway to work. This morning I was up at 6:45 and on the way to work at 8:30, an hour and forty-five minutes. By getting up a few minutes early, I squeezed in a half hour swim. Amen to that.
day/month/year
Swim: 500 yd/100 yd/5650 yd.
Run: 0/0/9.55 mi.
Bike: 0/0/15 mi.
Paddle: 0/4 mi.
Hike: 1.5 mi/11.4 mi/28.8 mi.
Tuesday, November 11, 2008
Monday, November 10, 2008
Friday, November 7, 2008
A Little Recovery Drink
today/month/year
Swim: 0 yd/500 yd/5150 yd.
Run: 0/0/9.55 mi.
Bike: 0/0/15 mi.
Paddle: 0/4 mi.
Hike: 2.1 mi/6.8 mi/24.3 mi.
Weight: 158 (grumble)
It seems like my weight is increasing ... I came home from the gym after about 25 minutes with a 146 average heart rate, which indicates a fair workout. Assuming I could burn about 500 calories at a serious walking pace per hour, this could be approximately 250 calories burned. I figure the 15 minutes or so in the hot tub maybe doesn't burn all that many calories.
So I burned a couple hundred calories. I have been reading this book called the Paleo Diet for Atheletes by Loren Cordain an Joe Friel, which talks about the importance of eating relative to recovery -- in fact, it seems to consider all eating in terms of recovery -- and recommends a recover drink.
SO I mix up my favorite recovery drink:
1 cup Brown Cow Cream Top Vanilla Yogurt 220 calories
1 scoop Solgar Whey Protein Powder (20g) 70 calories
1 scoop Green Vibrance Super Green Food 44 calories
8 oz Grape Juice (Grape or Apple or Mango) 160 calories
1/2 cup trader Joes frozen organic blueberries 40 calories
2 crushed Advil caplets (just kidding)
Ok -- so I do the math real quick like 22 29 33 49 53 +4 = 534. Let's see ... that can't be right.
If I were to drink another glass of whatever at 200 calories and then have had an espresso with cream before ... that puts me in the same category as the folks that drink a caramel machiato and then walk to the car to work it off... 800 calories - 250 == 550 calories in the unwanted fat category. No wonder this recovery drink sends me right to nirvana.
I go back to the book. It says to skip the caramel machiatos and the beers. It says to cut back on the recovery drink unless you workout intensely or for more than 60 minutes. Go figure -- I think I need to work harder.
Swim: 0 yd/500 yd/5150 yd.
Run: 0/0/9.55 mi.
Bike: 0/0/15 mi.
Paddle: 0/4 mi.
Hike: 2.1 mi/6.8 mi/24.3 mi.
Weight: 158 (grumble)
It seems like my weight is increasing ... I came home from the gym after about 25 minutes with a 146 average heart rate, which indicates a fair workout. Assuming I could burn about 500 calories at a serious walking pace per hour, this could be approximately 250 calories burned. I figure the 15 minutes or so in the hot tub maybe doesn't burn all that many calories.
So I burned a couple hundred calories. I have been reading this book called the Paleo Diet for Atheletes by Loren Cordain an Joe Friel, which talks about the importance of eating relative to recovery -- in fact, it seems to consider all eating in terms of recovery -- and recommends a recover drink.
SO I mix up my favorite recovery drink:
1 cup Brown Cow Cream Top Vanilla Yogurt 220 calories
1 scoop Solgar Whey Protein Powder (20g) 70 calories
1 scoop Green Vibrance Super Green Food 44 calories
8 oz Grape Juice (Grape or Apple or Mango) 160 calories
1/2 cup trader Joes frozen organic blueberries 40 calories
2 crushed Advil caplets (just kidding)
Ok -- so I do the math real quick like 22 29 33 49 53 +4 = 534. Let's see ... that can't be right.
If I were to drink another glass of whatever at 200 calories and then have had an espresso with cream before ... that puts me in the same category as the folks that drink a caramel machiato and then walk to the car to work it off... 800 calories - 250 == 550 calories in the unwanted fat category. No wonder this recovery drink sends me right to nirvana.
I go back to the book. It says to skip the caramel machiatos and the beers. It says to cut back on the recovery drink unless you workout intensely or for more than 60 minutes. Go figure -- I think I need to work harder.
Wednesday, November 5, 2008
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