I did it

279 lbs
Biked 30 minutes on a Life Fitness sit down bike on fat-burner w/120BPM, 75RPM and a 5 minute cool down. I got to 120BM at the 3 minute mark.

My intent was to hit the weights. But I also wanted to take my Dad to the club. I was going to get up at 5AM do my workout, get Dad, etc...

Well. I set my alarm, but forgot to turn it on. Got up at 5:20. Got to the club at 6AM. Decided to bike instead of weights for 2 reasons. 1. Time 2. I left my workout sheet at work. I hit the bike at 6:10. Not enough time for a 40 minute ride, so I did 30. It was a good sweat. I should have spent some time stretching out after. My hamstrings were tight!

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Taking Shape

186 lbs.

I'm starting to notice some slight changes. I think the program is working. Today, I did 500 calories on the elliptical, took 28 minutes. Then I did a 60 second wall sit, 30 jumps to a platform, and another 30-second wall sit. I was pooped and went home.

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Rejuvenated

40 minutes riding the bike on the rollers.

I’ve been sore and tired since yesterday’s workout. Exhausted actually. Now, after this workout and a good stretch, I fell right as rain. Rejuvinated even.

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Cyber Monday

189 lbs

Started Week 5 of 6 Today. On the bench I worked up to 5 reps at 220 lbs, where my 1rm prior to the program was 210 lbs, so progress is being made. Ate lots of food this weekend topped off by OCB Sunday for dinner with my dad. I expect to be down to 187 by Friday. I think I'm gaining muscle mass little by little, but not losing much fat. Getting back on a sensible diet will help. Cardio workouts have been limited to twice weekly during this program. Just not enough time in the day.

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The Monday after...

278 lbs
Played racquetball this morning. I beat the marvelous magnificent Mr. M. 15-14. I think he spotted me too many points ;). It's the second time in two weeks I've beat him. Considering I haven't beaten him in 8 months of playing. I got crushed by Mr. S 15-7. I haven't beaten him yet. He is probably the top player in the group. I crushed Mr. D. 15-11. At one point it was 12-6. I am now constantly competitive with Mr. D.

I didn't workout over the Thanksgiving holiday weekend. For some reason I wasn't getting much sleep. 4 hours Thursday, 5.5 hours Friday, 6 on Saturday. I was hoping to go in the morning. Oh well, you know what they say about good intentions.

Diet this morning:
8oz Naked Juice Superfood w/2 ibuprofen before raquetball.
After raquetball (around 8:30-9:00) - 8oz Naked Juice Protien drink, 2 bags Simple Harvest maple and pecan oatmeal w/ 1 tab butter.
3000mg fish oil, 1000mg MSM, 750 mg glucosamine, 750 chondrodriten, vitamin, 2 ibuprofen. The supplements are all Member's Mark from Sam's Club. Also I take those again at dinner time or before bed.

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Keep this train wreck moving

It’s been too long since my last workout, so I took a chance. Kt had a late night, so I gambled that she’d sleep through whatever noise I would be making. I was right.

243 Lbs

16Kgs;10 minutes of swings – 30 seconds of DARC or two handed swings and 30 seconds of recovery.

40 minutes on the rollers.

Post Script Edit –

A swing is one of the two ‘entry level’ or minimum program requirements in the Enter the Kettlebell book (or at Amazon). The actual program exercise – 10 minutes with 30 second of reps and 30 seconds of active recuperation is called a “Man Maker.” The other program minimum exercise set is 5 minutes of “Get-up’s.”

The swing is really a conditioning move as opposed to a strength move and is a precursor to the snatch pull. It is performed using back and leg motions somewhat similar to a squat. First you bend over into a squat position with a straight back and swing the bell back between your legs. Keep the weight on the heels and the shins vertical. Then stand by thrusting your hips through or “contracting” your glutes and bring the bell chest level.

DARC swings are one handed swings where you alternate from left to right every rep at about chest height. The name is from the place they were 'invented' - Direct Action Resource Center which trains SWAT teams.

Two handed swings are swings with both hands gripping the bell.

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