Week 7

Well I decided to reduce down to a weekly post on my progress. Week 7 has been rather taxing on me. There has been some changes and some stresses in my life that all attribute to the way the week went.

First off I began volunteering at IBRRC (International Bird Rescue & Research Center) in Cordelia on Saturdays from 0800-1200. Which has been a little bit of a God send I am loving being back around animals and being permitted to handle them with my prior experience at the wildlife center and the very little (to none) I got at SFDK.

Second we had a brand new post begin at my job (security) in Alameda. Despite repeated efforts to get an ad put up on Craigs List it wasn't posted until 48 hours before the post started this past Friday. Which meant I spent all day Thursday interviewing and hiring people. Also one of our patrol guys quit so I was working on his replacement as well.

Third I have gotten back into school and am now working on my PhD in Public Policy and Administration with focus in Criminal Justice. Needless to say the work load makes my bachelors and masters degree almost look like my associates degree in terms of work load! Unbelievable.

So if memory serves I actually worked out 2-3 days this past week. However, thankfully the boss wasn't in the office all that much (leaving me with all the work) BUT it also allowed me the chance to stick to my diet.

I will be weighing in Monday morning (as this is now Sunday night that I am posting this). I meant to weigh in Saturday morning as is my normal routine after my last chance workout nights on Fridays.

I'm also going to condense my weigh ins located on the left of this blog to a monthly weigh in. I'll post the weekly's until the end of the month then combine them into 1 posting for the month. That way my blog isn't so cluttered.

Anyways until next weekend my friends I bid you good night! (I'll add a front/side view of me tomorrow didn't get a chance and I just worked out so wouldn't be very accurate).

Week 6, Day 5-7 hmmm

Okay well I'm not sure what direction I want to take this blog in from here on out. I missed my workout on days 5 & 6 because honestly I was too tired to go. This is a crappy reason to not workout.

However, I can say that I did keep my diet going all 3 days thus far. Sadly fitday.com I haven't kept it going.

So Friday night I did my last chance workout and had a great workout. I was soaked from head to toe in sweat.

I did learn something about circuit training. I noticed the weight machines I use have 3 rows.

Row 1: Arms, Shoulders, Back, Chest, and Legs

Row 2: Arms, Shoulders, Back, Chest, Legs, Abs

Row 3: Arms, Shoulders, Back, Chest, Legs

So I think I might go this route for my circuit training. Day 1, row 1 etc. etc. So this week that is my goal.

I will do my best to keep this and FitDay updated. I might switch to a weekly posting or maybe monthly like my friend is using.

So anyway lessons learned.

1. Opposed to sectional training (i.e. upper, abs, lower, etc) I am thinking I might have a better work out the new way.

2. I wonder if my cardio workout before and after the weight machines might be too much. I mean 48 minutes total. I wonder if I should go to 30 min before and then hit the pool after. (I welcome feedback)

3. I really am doing better at staying on track. Surprisingly the boss has been eating his packed lunch so its taken some of the influence from that off my shoulders.

So until next time I close with this ... 1 pound weight loss!!

Week 6, Day 4 (Legs & Arms)

I notice that as time goes on and the days I do not have to contend with the boss I stay on track. I was missing a few items for my lunches and opposed to just packing what I had and take it to work I just didn't make anything. Which in a round about way worked out. I was slammed to the wall busy!! I managed to get next door to the convenience store and got a bag of chips, dip, and a Dr. Pepper.

But as we all know that if you are busy and don't get food things can go down hill rapidly! I was irritable and a smidge dizzy! I wasn't getting the nutrition I conditioned my body to get. So lesson learned ... MAKE SURE TO PACK LUNCH AND IF YOU DON'T HAVE SOMETHING GET IT!!




My friends I'm upset with myself! I left my backpack with my laptop locked in my office at work! Which makes telling you my circuits tonight a smidge difficult. Basically though I had to make up for Monday which was leg day, and then do today which was arm day. But let me see if I can do this!

Workout

Bike - 24 min - 90-100rpm (5.25 miles!)

I'm using my memory to remember the order the machines are in lol...

Leg Circuit

Circuit 1: Leg Extension, Laying Leg Curl, Calf Extension

Circuit 2: Seated Leg Curl, Seated Leg Press, Glute Isolator, Hamflexor

Circuit 3: Outer Hip Abuction, Inner Hip Abduction, Seated Leg Press, Leg Extension, Seated Leg Curl

Arm Circuit

Circuit 1: Tricep Extensions, Arm Curl, Overhead Press, Seated Row, Chest Press

Circuit 2: Tricep Extensions, Arm Curl, Lateral Raise, Lat Pull Down, Chest Press

Circuit 3: Triceps Dip, Overhead Triceps, Overhead Press, MD 216 Low Back, Pectoral Fly Frontward, Pectoral Fly Reverse, Chest Press

Bike - 14 min - 80rpm (I was whooped doing 2 days in 1)


Pool work
1 breast stroke lap
2 kicking laps
2 butterfly lap
1 power walking lap
1 porpoising(up&down free dives) lap
1 underwater only lap

Lessons learned about holidays. When the boss gives me permission to work 4 hours and the gym has limited hours arrange to come to work after the workout!