Workout Log 309 - Week 43 in Review

Yet another week has passed and I'm happy to report that I successfully completed the week with 5 total workouts. Pretty cool. But from looking at the numbers, my fat% hasn't changed much at all, even-though I lost 3 pounds.

It seems that at this stage of my weight loss journey, it has become very difficult to lose the last few pounds of fat. I recall at the beginning of my journey the amounts of fat I lost became so easy. Nowadays, it's seems that the cruise ship has slowed down and doesn't want to speed up.

Week 43 results

I'm also starting to think that my body has gotten so used to working out, it has adapted to these regular habits and has stunted/slowed down my progress...I'm gonna have to bring this up to my 'personal' trainer as to what I can do to speed up the process and will let you know what she says.

So looking back at the events for the passed week, I joked around about leftover chinese food(to throw it away or give it away), I provided a pretty effective core/abs workout and last but not least, I explained about not giving up and the importance of a 'dream'/goal when you are on your own journey.

Week 43 Pic

IMO, this weeks pic results are not that bad, but still show little signs of progress. I personally think I can do better this week. =)

As for today's commitments, I completed 45 min weight training working on back, shoulders, chest, quads and  abs, along with 15 min cardio. As for my intake, I had my reward meal from the most greasiest pizza places on earth - Pizza Hut. And just 1 rum and coke. Good combo, when yer playin poker. ;-)

Tomorrow is a scheduled day off from working out, but may join a few buds for ball hockey in the evening. If we're playing outside, forget it!! It's too frickin cold! But I'll see... ;-)

Mission 4 Commitments - Status of the Day

See here for last weeks picture and status results
 

Workout Log 308 - The Art of Not Giving Up.

Pretty close today in missing a workout. I would hate to kill my 5 day streak for the week.  I say this because when I got home and was getting ready to go to the gym, I started to listen to the little guy on my left shoulder again....

Yes, the little red guy saying "ahhh...take a break, eat now and go relax on the couch....You've done enough for the week". Then all of a sudden I'm getting pains in my body. Ya see, even my brain is trying to create excuses!? Then I grab my itouch only to notice that it was dead...I'm thinking, ok should I just give up?

The answer is no...I did not give up. I quickly charged my itouch for 30 min, took a Tylenol (I knew the pains were in my head, but took it anyways), washed my face to charge myself up and finally got in the gym. Once I got in the gym I had one huge sigh of relief that I made it in......

So the question is, what got me into the gym? It would have been so easy to give up, right? But, the 2 things that kept me motivated to keep going was that 1st - I have a goal to reach 5 workout days for the week. If I can't make it in for an unforeseen circumstance, then you know what - "sh*t happens", right? But I'm at home, there was no reason other than my own "will" of not going... Why get lazy now? The 2nd thing is "the big picture" or the larger goal. That is to complete the 4th journey looking leaner than ever and sustain....I also envisioned of how I want to look when I go back to Las Vegas in July. I want to head to the pool area (with shirt off), grab a drink at the bar, give a wink to a hot girl in the pool and then regret the wink because I just remembered I was married. Hehehe   ;-)

 Yes it's only a dream....But my point is that everyone of us have a dream like this. Why not reach for that dream? Now, just to make sure we're not off track - I'm not talking about the girl, pool and the wink. What I'm talking about is "your" dream.  Nothing is keeping you back. But with every small step forward towards that dream is a giant leap over time. If you stop walking forward, you will not progress and will take longer for you to reach your goal. And that is why it's also very important to keep the dream with you at all times to remind you of "why" you are taking that step forward.

So with all above said, I completed 45 min total on the elliptical and overall had a perfect healthy day. Thank-goodness, I kept the dream alive... =) Tomorrow is the weight training, weigh-in, stats and pic....Looking forward to it. ;-)

  

Mission 4 Commitments - Status of the Day

See here for last weeks picture and status results

Workout Log 307 - Damn you Mother Nature!

So there I was...all dressed up to go outside for a blade and what do I see as I start lacing up my rollerblades? Damn mother nature creating a storm right before my eyes!!

What the hell??? It was sunny and over 20 degrees all day!! Knowing that tomorrow is gonna be cold for a scheduled cardio, I was really hoping to get my cardio in today instead of tomorrow...But oh well....

So today, I worked on weight training where I worked on back, quads, triceps, calves, abs (as usual) and 15 min total cardio(bike and treadmill). Overall good healthy day with all meals on time and enough sleep.

Tomorrow is 50 min cardio....Since mother nature is cursing us with cold weather and showers, I'm gonna have to prep the itouch for a couple of episodes of King of Queens and keep it inside... =(

Mission 4 Commitments - Status of the Day

See here for last weeks picture and status results

Workout Log 306 - Great tip to work the Abs/Core area

During the day, I bumped into my trusty personal trainer where she left me with a great ab exercise to try out. She called it the Side Plank with Dumbbell Raise.

All excited to try it out, I completed 3 sets of this new exercise during my workout session and it had me sweating buckets!! My core was burning so much, that a few times I had to yelp out a grunt or 2(ya...kinda embarrassing)!

So, if you have never heard or tried this exercise...Give it a shot today and let me know how you like it! =)
  

Side Plank with Dumbbell Raise:
1. Lie on side, with weight on right forearm.
2. Raise hips up to create a straight line from feet, hips and shoulders.
3. With left arm holding a light dumbbell(I used the 10lb dumbbell), raise it up to a lateral position.
4. Finish the position by lowering the dumbell near the ground, but not touching the ground.
5. Once you reach 13 repetitions, slow the motion down for 10 seconds for your last 2 repetitions(15 reps total).
6. Repeat on the right side.

See video for full illustration.
www.youtube.com/watch?v=FO7bGBumqZo

In regards to my commitments for the day, I hit a perfect score once again and looking forward to tomorrow's weight training session. =)

Mission 4 Commitments - Status of the Day

 See here for last weeks picture and status results

Workout Log 305 - Shredding the Pavement

With the sun blazing and the temperature reaching 20 degrees celsius today, I took advantage of the great weather instead of my scheduled indoor weight training.

For about 45 min I shredded up the pavement blading all over the city and even did a little shopping while I was out. ;)

Overall good day with 5 healthy meals, enough water and sufficient sleep. Tommorrow is weight training, abs and a little cardio. Lookin' forward to it. ;)

Mission 4 Commitments - Status of the Day

 See here for last weeks picture and status results

Workout Log 304 - Gettin the much needed rest after a 5 day battle.

With today as a scheduled rest day, I kept pretty healthy with all meals and got lots of sleep(+ 4 hours).

Tomorrow is a start of a new week and looking to reaching 5 workouts for the week again. If the weather is good tommorow, I'll hit the pavement and go for a blade. If not, I'll work on weight training in the gym...Hmmm...I think I'll play it by ear... ;)

Mission 4 Commitments - Status of the Day

 See here for last weeks picture and status results

Workout Log 303 - Got left over Chinese Food? Dump it or give it away!

Today is rest day, so no scheduled workout for today. Since I've been pretty good through-out the week (except for last night's poker session w/ pizza and beer), I rewarded myself with some Chinese food which I haven't eaten in months and a couple of beers from the Steam Whistle Brewery. Absolutely delicious. =)

I may have tipped the scale with calories today, but seeing that I only have 1 or 2 meals like this a week and have been keeping pretty steady with the workouts - the Chinese food won't hold me back nor make me feel guilty eating it.  

But what will make me feel guilty is eating the leftovers the next day!! So, in an effort to make sure that I don't eat this again the following day (or hours later), I immediately threw out the rest into the garbage and down the garbage chute(in-case I have 2nd thoughts)... =)

Tomorrow is a rest day as well, but may go into the gym for 30 min if I have time...I also have to make sure that I keep myself healthy - so no takeout food tomorrow. 

Mission 4 Commitments - Status of the Day

See here for last weeks picture and status results