Posts tagged walking

April 25, 2010

Morning weight: 238.6

Afternoon Workout:

1 set – 30 push-ups

1 set – 10 push-ups

5 sets – 15 bridges (set between each other set)

1 set – 30 “regular” sit-ups

1 set – 30 crunches

1 set – 30 leg lifts

1 set – 30 over-head leg lift crunches

1 set – 10 push-ups

3 sets – 10 squats

>35 minute 2.25+ mile walk/run

+ normal daily vitamin/supplement intake

This week has been very good for my exercises.

Monday was abs and cardio.

Tuesday was weight lifting (alone).

Wednesday…abs/cardio.

Thursday another afternoon of lifting but with a new “same age” friend who heard about me starting all this and wanted to join in.  We got in a really good routine and I added a couple of new exercises (shrugs, leg curls) to my sets.  I’m sure my friend is super sore now.

Today, I have abs/cardio planned for this afternoon.

Will take weekend off (maybe one cardio walk).

Lifting got cancelled…again.  So I fell back on ol’ faithful:

(Note: 15 seconds rest period between each set)

1 set - 20 Military Push-ups (Target: Biceps, Pecs)

1 set - 60 seconds Plank (Target: Core, Abs)

1 set - 15 Pelvic thrusts (Target: Glutes, Core)

1 set - 30 “basic” sit-ups (Target: Abs)

1 set - 15 Pelvic thrusts (Target: Glutes, Core)

1 set - 30 “hands from crotch to knee” crunch (Target: Abs)

1 set - 15 Pelvic thrusts (Target: Glutes, Core)

1 set - 30 “hands behind head, elbows out to sides, knee lift to elbows” crunch (Target: Lowest Abs)

1 set - 15 Pelvic thrusts (Target: Glutes, Core)

1 set - 30 “feet above head and ankles crossed, arms on floor to sides, palms up” hands touching heels crunches (Target: Abs)

1 set - 15 Pelvic thrusts (Target: Glutes, Core)

1 set - 30 Body weight, wide stance squats (hands behind head) (Target: Glutes, Thighs, Core)

2.25+ mile brisk walk (includes large down-hill and up-hill stretches) in under 33 minutes.

30 minute break which included: 30oz Whey Protein chocolate milk, afternoon vitamin intake, water intake.  Then…

(Note: the following is done with 10 second rest between each set)

1 set - 60 seconds Plank (Target: Core, Abs)

1 set - 15 Pelvic thrusts (Target: Glutes, Core)

1 set - 30 “basic” sit-ups (Target: Abs)

1 set - 15 Pelvic thrusts (Target: Glutes, Core)

1 set - 30 “hands from crotch to knee” crunch (Target: Abs)

1 set - 15 Pelvic thrusts (Target: Glutes, Core)

1 set - 30 “hands behind head, elbows out to sides, knee lift to elbows” crunch (Target: Lowest Abs)

1 set - 15 Pelvic thrusts (Target: Glutes, Core)

1 set - 30 “feet above head and ankles crossed, arms on floor to sides, palms up” hands touching heels crunches (Target: Abs)

1 set - 15 Pelvic thrusts (Target: Glutes, Core)

1 set - 30 Body weight, wide stance squats (hands behind head) (Target: Glutes, Thighs, Core)

Good work-out including cardio without weights.

‘Til then….

As I begin this “blog”, I want to provide some extra notes at this point:

My weight at my starting point of this was 275 pounds.  My cholesterol levels were VERY bad.

My first routine was starting to walk.  I take three days per week (typically Monday’s, Wednesday’s and Friday’s) and walk 2.25+ miles down/up a steep hill.  This walk includes dirt road with heavy gravel/rocks for part of the journey and paved road for the other half.  (You can view a brief video of the walk here.)

After I began the walking, within two weeks I had dropped 10 pounds.  I was excited.

The next thing I’ve started working was my eating habits.  I have stopped most (but not all) of my eating of fried foods.  I’ve added a healthy portion of fruit to my diet (including a lot of new stuff I had not eaten before, such as cantaloupe).  I’ve also stopped eating such a huge portion at my evening dinner.  I’m trying to “healthy graze” between meals as well…this has really helped me.

By changing my eating habits, I was able to drop an additional 15 pounds over the following 2.5 - 3 weeks.

I’ve also started taking many vitamins.  A short list includes 3-Omega Fish Oil (for my cholesterol problems), Lutein (for my “over 40” eyes), Vitamin B, Vitamin C, Vitamin D, Vitamin E, MSM, Amino Acids, Anti-Oxidants, etc.  Since I miss so much from eating healthy, I’m compensating with the vitamins.

I started a “at home” exercise routine (more about this later) as well as a not-so-regular scheduled weight lifting program (more on this later as well).

I’m currently down to 238 - 241 pounds (depending on weekend eating habits) in my weight and feel better than ever!

As I go forward, I’ll share photos, videos, thoughts, links to interesting articles and more with you.  I hope to hear your feedback as well.