Workout Log 228 - Taking a walk with Johnnie Walker

With yesterday's indulgence in take out food, I was forced to extend my workout time by 15 min. In that 15 min., I completed an extra 10 min on the treadmill(incline high speed walk) and the other 5 min just doing pull ups and weighted dips. 

However in the evening, I may have killed the workout with a few glasses of my favorite scotch, Johnny Walker - Black. I prefer Green (never tried Blue), but the Black is within my price range.  ;-)

Well, with the extra calories for today, I surely do hope that it doesn't reflect in my results tomorrow. I don't usually drink during the week(anymore), so I have put away Johnny till our scheduled walk next weekend. ;-)

Tomorrow is weight training and abs...Lookin forward to it.

Mission 3 Commitments - Status of the Day

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Workout Log 227 - Best Thai Food in Toronto - Bangkok Paradise

Rest day today, so therefore no workout. In regards to healthy foods, well... I didn't do too well...

With nothing in the fridge and no time for grocery shopping, I had no choice, but to get takeout. So I chose my all time favorite Thai restaurant (of many years),  Bangkok Paradise. I ordered fried calamari, spring roll and seafood green curry with white rice. My choice in food however could have been more health conscious. Food was good though - I mean, just look at it! ;-)

Since tomorrow is 20 min HIIT cardio, I'll think I'll extend my time by another 10 min or so. 

Mission 3 Commitments - Status of the Day

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Workout Log 226 - Hockey Shinny (Friday update)

Instead of completing my weight training today, I decided to skip it out and play some ice hockey with a few buds.

With a good crowd of 15 players we had 2 subs a team. Worked out pretty good with only 2 subs, as I really didn't need any breaks ; I only rested because I wanted to give my team mates a chance to play..;-) With that being said, my endurance and stamina these days is through the roof! Months ago, I would be totally winded after 2 min of ice time - now with the lifestyle change, I could go on forever! =)

Looking back at this evening, it felt pretty good to put on the skates again and really can't wait for the weather to warm up and get back on the rollerblades .  C'mon spring...come quick!

Tomorrow is rest day. I'll probably switch this weight training day for my HIIT cardio day which is scheduled for Sunday. I also had my reward meal today where we ended hockey with wings, beer and a couple of Ceasar's. G-times! ;-)

Mission 3 Commitments - Status of the Day

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Workout Log 225 - Another day closer to the prize

Completed all upper body today with 45 min weight training including 9 sets total of ab exercises.  Eating went pretty good as well as sleep. In perspective of the week thus far,  no missed workouts, no hic-ups and pretty much on par with what is scheduled (knock on wood)....

Just took a look in the mirror today and starting to see a little more definition near the ab section. Very cool...Whatever I'm doing, it's working again.... ;-)

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Workout Log 224 - Out of Rehab & Back into Action.

Good news, my foot is feeling good. It's been a week since I sprained it and it's pretty much 95% healed and no longer black & blue...Woohoo! =)

That being said, I was back on the treadmill jogging again. Felt pretty good to know that I can run again. Looking back at the last week, having an injury sucks bad....and it could have been worse. I think I was fortunate that it had healed quick and now back on my game plan.

Tomorrow is weight training and abs again. Seeing that I'm all good now, it should be no problem. Look'n forward to it. ;-)

Mission 3 Commitments - Status of the Day

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Workout Log 223 - Smooth Sailing

Completed 45 min of weight training and abs today. Due to my foot, I skipped out on the leg press exercises and therefore dismissed working on my quadriceps for today. I did however work on the hamstrings though - so legs wasn't entirely dismissed for the day. Kept all meals on par and only suffered when it came to sleep. No biggie...

I still have a slight limp, but optimistic that by tomorrow I'll be aok for the 35 min cardio that is scheduled. Lookin' forward to it. ;-)

Mission 3 Commitments - Status of the Day

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Workout Log 222 - Week 30 in Review

Wow...How time flies...It's already the 3rd week in January and almost completed my 1st month on the workout plan again.  If you been following along, this is my 3rd time on the plan and the 3rd mission. After this upcoming week, I'd be starting a new workout regime, building muscle and the workouts will only be 35 minutes long(definitely looking forward to the shorter workouts). This month is to burn fat and build muscle.

So this brings me to my review of the passed week. In perspective, it was a very tough and 'painful' week, I had burned some serious calories, but unfortunately sprained my ankle during a game of ball hockey. From this injury, I was not able to go to the gym the following day, but was able to 'man it up' a day later by still going to the gym, but avoiding foot exercises. The lesson learned here was that I made no room for excuses - only results. If I know to myself that I could make it in the gym, I will go.  There was no way that I was gonna have my handicapped foot keep me back. ;-)

Week 30  Pic

So looking at the results this week, I am progressing. I lost another .1" around the waist and an increase of 1 pound. My fat % has decreased from last week and I'm back to 7%. My main goal is to reach 5%. I know in 2 months time I will definitely reach this goal. But I'm challenging myself to see if I can reach there well before then. I just have to keep on eating well, no missed workouts and no injuries! =)

So looking at today's commitments, I completed my scheduled workout and looking forward to tomorrow's weight training. My ankle is still healing and therefore still skipping any exercises that involve any pressure on the foot. Especially with tomorrow's exercise with leg presses...I think I'll be skipping that one - besides, I hate doing leg presses. ;-)

  Week 30 Status Results

Mission 3 Commitments - Status of the Day

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Workout Log 221 - Crab Disaster

Figured I had the time to complete only 20 min of HIIT cardio, but unfortunately got tied up with a bunch of errands. Shouldn't have slept in... ;-)

Since it was also the mothers birthday,  her special request was to have crab, white rice and veggies.  Quite unfortunate that the crab was coverred in butter. Oh darn...Oh darn... =) Excellent dinner - but have to look at today as a disaster for weight loss....Missed workout, 2 missed meals and a high calorie dinner - Not good and was totally unexpected.

Tomorrow is weight training and definitely not missing it. Will do extra cardio to make up for today.

Mission 3 Commitments - Status of the Day

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Workout Log 220 - Sushi Time

Since today is reward day and rest day, no schedules workout and reserved this day to have a couple of beers(Sapporo Japanese Beer) and sushi for dinner.

Instead of my usual brown rice with the sushi, I opted in for the white. I definitely can taste the difference and definitely prefer the white rice over the brown.  But on regular days I would rather grab the brown. It's not worth the extra starchy carbs. =)

Tomorrow is HIIT training - 20 min of it. Should have time to get er' done. Ankle is still healing, but should be ok. 

Mission 3 Commitments - Status of the Day

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Workout Log 219 - Time to toughen up!

Time to toughen up (like Kimbo Slice)! Because of the rest I got yesterday, I'm pretty much 80% recovered. I still have a slight limp, but was able to adjust my weight training to accommodate my weak foot.

In the gym, I used mostly machines, bench exercises with dumbbells that weren't too heavy and also made use of my favorite workout station, the chinup bar. Since I skipped working on legs and calves, I was out in 35 min. But boy did I give a good sweat!! Pretty intense workout.


Tomorrow is my day off as well as for my reward meal. Looking forward to it.

Mission 3 Commitments - Status of the Day

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Workout Log 218 - Doin the Pimp Limp.

So as you probably know (from yesterday's ball hockey incident), I now have an ankle problem and a limp to go with it.

For the whole day, my foot was aching in pain and at the 1st opportunity of getting home, I took my work colleagues advice and used "RICE" to repair myself. Not the starchy rice that your probably thinkin' of, but R.I.C.E - Rest, Ice, Compression, Elevation. ;)

I did have a plan to go to the gym and just use the machines and bench (thus avoiding any use of my feet), but thought it was best (and smart)  just to stay in and get some much needed rest so my aching ankle can heal faster. The faster it heals, the faster I can get back in the gym with full force. So I popped 2 Ibprophen, placed some "Deep ICE" on my black/blue sprained ankle, compressed it with a tight ankle brace and elevated it. Overall, I have to say thank-you colleague....It's working!! =)

So, I got plenty of sleep today with all meals within my caloric intake and looking forward to tomorrow. I still have slight limp, but I should be ok for some weight training tomorrow.... 

Mission 3 Commitments - Status of the Day

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Workout Log 217 - 'Ball' Hockey Night in Canada

Good News, Bad News....I think I'll give the good news 1st. The good news is that instead of toiling for 35 min on a cycle or treadmill for my scheduled cardio, I spent the evening playing ball hockey with a few buds at our local recreation center.

Overall good times...I think I may have burned at least a gazillion calories...at least... ;-) With all the sprinting back and forth for close to 2 hours with no subs and very limited breaks - I was seriously winded! I think it's been a year since I last played and I have noticed a huge improvement  in my speed as well as endurance. I definitely gave the opposing team a workout, hehehe...Too bad I only had 1 goal though. oh well..

So the bad news...I sprained my ankle half way through the game, but played the rest of the game(it would only hurt when I rested, so I just kept on running). Seriously, this really sucks!!...My ankle is now swollen like a ball, and it's pretty difficult to walk right now. So ya, I've got a limp... =) I know I'll recover soon, but my main concern is my workout's for the week. Will I be able to complete the week? I am definitely not letting this injury get in my way of my main goal! This is just a speed bump. With February and March reaching closer and closer, I know I'll be hitting a beach very soon and want to be really lean/cut by the time I reach there.

So I've already looked over this weeks weight training exercises and have tweaked it a bit so I'm not using my foot at all. All exercises will work the same body parts that is scheduled, but will be using a bench instead of standing. Calf exercises will have to wait till next week. As for Sunday's cardio, I'll have to play it by ear. Worst case scenario, is that I may have to use the a$$ killing cycle. But, we'll see.... ;-)

Mission 3 Commitments - Status of the Day

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Workout Log 216 - Morning Sickness

Not to sure what I ate the day before, but it definitely got me sick to the stomach for pretty much 1/2 the day. I started feeling a lot better later in the afternoon and was happy to get the workout out of the way. Not too sure what was in me to get my adrenaline going to get in the gym, but happy to report that I came though.. =)

So today I worked on chest, triceps, calves and back. Mostly compound exercises though. With feeling sick and all, I got plenty of sleep but as for eating I had no choice but to miss a couple of meals. I mean, I was dying right? ;-)

Tomorrow is 35 cardio. Seeing that I've been forced to use the stationary bike for the past few cardio sessions (and killing my a$$ from the seat), I think I'll make an effort and get in there a little early so maybe I could get a treadmill. We'll see... 

Mission 3 Commitments - Status of the Day

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Workout Log 215 - Week 29 in Review

Looking back at the week, I missed a couple of days in the gym and my calorie intake couple be better. My stats shown below reflect not much change from the previous week and a very slight increase in body fat - even-though I lost 1.5 pounds. In order for me to push forward to reach my goal, my waist line needs to decrease.

Looking forward to this week I need to really focus on my calorie intake with less fatty foods, less alcohol and more importantly stick with only 1 reward meal for the week. As for workouts, I know I can do better.

So today I started off with 30 min cardio and 15 min doing push ups and chinups. I'll get back to the RTP plan tomorrow with whatever is scheduled for that particular day. Lookin' forward to it. =)

Week 29 Pic 

Week 29 Results

Mission 3 Commitments - Status of the Day

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Workout Log 214 - The Hangover 2

 Is that a train going by? Or is that my head pounding? Ya, rough start this morning with a headache the size of Europe. Needless to say I didn't feel like doing anything today.

So with that being said, I slept well, missed a couple of meals and went out for brunch/breakfast and ordered a nice greasy meal to go along with the hangover. If you're going to go down, you might as well go down in flames, right? Hehehehe... ;-)


Tomorrow I have scheduled upper body weight training and abs or may make up today with cardio. I'll see....

Mission 3 Commitments - Status of the Day

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