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By NCN, on December 3rd, 2008%
If you take a look at my Weekly Workout Plan, you’ll see that my usual Wednesday workout calls for back and biceps, but I did those yesterday, because I didn’t think I would make it to the gym today. Alas, I was able to go to the gym today, and I decided to do something that I’ve never done before – an ab workout.
I don’t know why, but I’ve never really tried to do an ab workout. Sure, I’ve done a few crunches and sit-ups (especially back in gym glass), but I’ve never really focused on my abs. Why? I’m not really sure, to be honest.
Here’s today’s workout, complete with 5K training and ab workout -
- 10 Minutes Walking Warm Up On Treadmill
- 30 Minutes 5K Training (See my post about the Couch to 5K program.)
- 3 Sets Vertical Knee Raises
- 3 Sets Left-Side Bends On Vertical Slant Board
- 3 Sets Right-Side Bends On Vertical Slant Board
- 3 Sets Crunch Machine
- 40 Toss Crunches On Ab Solo Machine
- 5 Minutes Cool Down On Indoor Track
Our gym just got the Ab Solo Machine, and it’s a killer. Remember those games, at the arcade, where you shoot basketballs into a little hoop, and the balls roll back to you, and you shoot two or three basketballs, over and over, as fast as you can? Well, that’s what the Ab Solo is, except you lie on your back, grab a medicine ball, stretch back as far as you can, then do a crunch, with the ball over your head, and fire the ball at a target on the back of the machine. Then, you grab another ball, in the tray in front of you, and you do it again. Over and over, you repeat this until you die.
I have to say, completing a real ab workout makes me feel pretty awesome. Exhausted, but awesome.
As a side note, and way down here at the bottom – I “accidentally” stepped on the scale today. Now, I’m not allowed to officially weigh in until Monday, but I have a good feeling that I’ll be replacing that 1 in front of how much I’ve lost with an awesome 2. Stay tuned!
By NCN, on December 2nd, 2008%
As I mentioned a few weeks ago, I’ve decided to give the one hundred push ups program another shot. The way the program is designed, you do push ups three days each week, for six weeks, until you can do 100 push ups without stopping. Each week, you do more and more push ups, gradually increasing your power and proficiency. If you get to the end of a week, and you can’t do the suggested number of push ups, you simply repeat that week’s routine, and move to the next week when you can.
During the month of November, I stuck with the Week 1 routine. I didn’t want the one hundred push ups program to interfere with my regular weekly workout plan, so I had to learn how to incorporate it. Basically, I’m doing push ups as part of my chest exercise routine, and I also do them on my cardio-only days.
It’s time for me to move up to Week 2. Here’s the routine, with my push ups listed in the third column.
Tonight, I was able to complete Day 1 of Week 2. As an added bonus, my daughter (9) and my son (4) joined me on the floor. My son was able to do, by his count, 34 push ups. My daughter was able to do 24. Hers were legit. His? Not so much. 
By NCN, on December 2nd, 2008%
As I mentioned a few days ago, I’ve decided to run in a 5K race. I still haven’t decided which race will be my first, but I’m looking to run on in April or May.
As I also mentioned, I’m following the Couch to 5K running program, designed to take you from your couch to a full 5k in just 9 weeks. Well, Sunday night, armed with the awesome Couch to 5K podcast on my iPod, I completed the training for Week 1, Day 1. I had planned to continue with Week 1 this week, but when I hit the treadmill, I decided to push myself, just a bit. So, instead of following the podcast and plan associated with Week 1, I skipped ahead to Week 2.
I was able to keep up with the Week 2 training, which calls for 6 running / walking intervals, at 90 seconds running and 120 seconds walking. In fact, if I were not so afraid of injuring myself, I could probably go ahead and use the Week 3 training, but I think I’ll wait.
I also went to the gym today, around lunch time, and I did 40 minutes of cardio on the elliptical machine and my exercises for biceps and back. I feel great.
By NCN, on December 1st, 2008%
As part of my Health Optimization Plan (H.O.P.) – my official weigh in days are Mondays.
Here is a summary of my progress to date:
Starting Weight (September 29, 2008)
252.2 Pounds
Weight Last Monday (November 24, 2008)
235 Pounds
Current Weight (December 1, 2008)
233 Pounds
I have lost a total of 19.2 pounds! I lost 2 pounds last week.
Goal Weight (September 29, 2009)
162.2 Pounds
My ultimate goal is to lose 90 pounds. I have 70.8 pounds to go.
Current Weight Loss Chart (Click to read about my Fitday chart.)
Current Weight Loss Pace (December 1, 2008)
.3048 Pounds Per Day
I am losing .3048 Pounds Per Day. At that pace, I should reach my goal weight of 162.2 Pounds in 232 more days – July 21, 2009. My goal date is September 29, 2009. I am still ahead of schedule – but my weight loss pace has been slowing.
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