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.
Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts
Wednesday, November 12, 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.
Saturday, October 18, 2008
Saturday ...
I took notes today.
Today's workout:
Shoulder Press 1 x 8 @ 50, 2 x 8 @ 37.5
Lateral Raise 3 x 9 @ 50
Tricep Extension 3 x 8 @ 25
Arm Curl 8 @ 31.25, 8 @43.75, 8 @ 31.25
Back Extension 2 x 8 @50, 1 x 8 @ 75
Abdominal 8 @ 50, 2 x 8 @ 75
Row 3 x 8 @ 100
Lat Pulldown 8 @ 87.5, 2 x 8 75
Leg Extensions 8 @ 75, 2 x 8 @ 50
Leg Press 8 @ 140, 8 @ 160, 8 @ 180
Hip Adduction 3 x 8 @ 100
Hip Abduction 8 @ 75, 8 @ 62.5, 8 @ 50
Chest Press 10 @ 106.25, 10 @ 81.25, 10 @ 55.25
Fly 8 @ 40, 2 x 8 @ 20
Today's workout:
Shoulder Press 1 x 8 @ 50, 2 x 8 @ 37.5
Lateral Raise 3 x 9 @ 50
Tricep Extension 3 x 8 @ 25
Arm Curl 8 @ 31.25, 8 @43.75, 8 @ 31.25
Back Extension 2 x 8 @50, 1 x 8 @ 75
Abdominal 8 @ 50, 2 x 8 @ 75
Row 3 x 8 @ 100
Lat Pulldown 8 @ 87.5, 2 x 8 75
Leg Extensions 8 @ 75, 2 x 8 @ 50
Leg Press 8 @ 140, 8 @ 160, 8 @ 180
Hip Adduction 3 x 8 @ 100
Hip Abduction 8 @ 75, 8 @ 62.5, 8 @ 50
Chest Press 10 @ 106.25, 10 @ 81.25, 10 @ 55.25
Fly 8 @ 40, 2 x 8 @ 20
Friday, October 17, 2008
Friday Night at the Laundromat
today/month
Swim: 0/3650 yd.
Run: 1.25/3.25 mi.
Bike: 0/14 mi.
Paddle: 0/4 mi.
Hike 0/15 mi.
I also did a little workout.
3 sets of 8 each of:
Bench Press 50
Butterfly curl 30 20 20
Curls 50
Pull up 120 80 80
Dip 80 120 120
Leg Press 100
Hip Adductor 50
Row 100 80 80
40 sit-ups
Swim: 0/3650 yd.
Run: 1.25/3.25 mi.
Bike: 0/14 mi.
Paddle: 0/4 mi.
Hike 0/15 mi.
I also did a little workout.
3 sets of 8 each of:
Bench Press 50
Butterfly curl 30 20 20
Curls 50
Pull up 120 80 80
Dip 80 120 120
Leg Press 100
Hip Adductor 50
Row 100 80 80
40 sit-ups
Friday, October 10, 2008
Ho Hum ...
So it's Friday night. I remember in college when I didnt have a date on Friday night. I would go and do my laundry at the laundromat and see if I could run into some other person "too busy" to go out on a Friday night. Another option might be to go to the gym, or the pool, or a women's basketball game.
I just got back from the gym, surprisingly it's much busier on Thursday night than Friday. Last night I ran a 1/2 on the elliptical and a 1/2 on the treadmill, 15 minutes on the rowing machine, and did an awesome upper body workout, along with 15 minutes in the spa.
Tonight 15 laps in the pool - mostly freesytyle sprints with a lot of gasping for air in between.
Swim: 750 yrds.
Run: 1 mile
Bike: 0
Paddle: 0
I just got back from the gym, surprisingly it's much busier on Thursday night than Friday. Last night I ran a 1/2 on the elliptical and a 1/2 on the treadmill, 15 minutes on the rowing machine, and did an awesome upper body workout, along with 15 minutes in the spa.
Tonight 15 laps in the pool - mostly freesytyle sprints with a lot of gasping for air in between.
Swim: 750 yrds.
Run: 1 mile
Bike: 0
Paddle: 0
Subscribe to:
Posts (Atom)