20130629 Only Two Workouts for the Week Again

I was awake off and on from 0530 this morning. I should have gotten up but I kept reading and dozing off then waking up, repeat. Finally got up around 0700. Spent a few hours drinking coffee and water, playing games on my tablet and doing chores around the house. Just finished my workout at about 1130.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Kettlebell Swings
• Point A 5 x 22 lb. t-bar homemade kettlebell
• Point B 5 x 22 lb. t-bar homemade kettlebell
• Swings 5 x 22 lb. t-bar homemade kettlebell
• Swings 30,30,20 x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 10 x 5 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I finished this work out in 25.8 minutes. I'm really happy with my progress on the kettlebell swings. I really focused on moving through the MCs slowly, getting a full stretch and a hard squeeze at the top. I focused more one the CVEs.

Four weeks until the beach! Got to get three of these workouts per week and swim at least twice a week. I'm doing better on the Slow-Carb Diet. I'm also reading a great book Eat Move Sleep. It's The Slight Edge approach to health. I only averaged about 4000 steps the last two days, not good.

Even with my inconsistent workouts and only being about 66-75% compliant w/ the Slow Carb diet on a daily basis I've lost seven pounds in two weeks! I really may drop below 240 by the time we go to hte beach as I'm at 254.6 today.

20130626 Not as Early as I Had Hoped

I got up at 0530 this morning. Spent about an hour drinking coffee and water as well as doing chores around the house. I finally got started on my workout at 10 minutes until 0700 or so.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Kettlebell Swings
• Point A 5 x 22 lb. t-bar homemade kettlebell
• Point B 5 x 22 lb. t-bar homemade kettlebell
• Swings 5 x 22 lb. t-bar homemade kettlebell
• Swings 25,25,25 x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x (6,4) x 5 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I finished this work out in 25 minutes. I pushed hard, but also made myself relax and flow, on the last work set of swings to get 25 reps. Abs started burning around rep 6 on the MCs I paused and then cranked out the final four. I've got to focus and pull my abs in harder, empty my lungs more fully on the CVEs. I really do not like the CVEs.

I missed my Monday workout. :-( Meant to do it Tuesday but got up late, then was too tired when I finally got home at 1930 last night. I really must get three of these sessions in per week from now until the week of our beach vacation.

I ordered a new pedometer which should arrive today so I can get back to counting my steps. I've fallen off pretty badly with my eating this week. I've had a late night bowl of cereal two nights in a row. I ate sushi, including rice, yesterday. For dinner last night we had chicken stir fry with noodles and rice. Definitely not low carb, not even slow carb. Got to do better.

20130622 Saturday Morning Burn

After a couple of cups of black coffee and a couple of large cups of ice water I got right to it. Driving to ATL today for my brother Nathan's bachelor party.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side alternating
3. Kettlebell Swings
• Point A 5 x 22 lb. t-bar homemade kettlebell
• Point B 5 x 22 lb. t-bar homemade kettlebell
• Swings 5 x 22 lb. t-bar homemade kettlebell
• Swings 25,25,25 x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 10 x 5 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I finished this work out in 25.1 minutes. I pushed hard on the last work set of swings to get 25 reps. Even though most of the power for swings comes from the legs, hips and back, my front delts were on fire during the last 5-8 reps. Abs started burning around rep 8 on the MCs. I've got to focus and pull my abs in harder, empty my lungs more fully on the CVEs.

I need to work hard next week to get 30 reps each on the first two working sets of swings. Took my pedometer out of my pocket only to find that the battery had fallen out because the screw hold the cover had fallen out. :-(

20130620 A Day Late But Better Than Never

I never got around to working out yesterday even though I "worked" at home. Actually, it turned into a non-working, mental health day. I worked out this morning, not as early as I would have liked but I got it in before 0830.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side alternating
3. Kettlebell Swings
• Point A 5 x 22 lb. t-bar homemade kettlebell
• Point B 5 x 22 lb. t-bar homemade kettlebell
• Swings 5 x 22 lb. t-bar homemade kettlebell
• Swings 25,25,20 x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 10 x 5 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I finished this work out in 25.6 minutes. I knocked it out! I had an appointment to get to at 0900 so no messing around.  I used a 5 lb. rather than a 10 lb dumbbell for the Myotatic Crunches to make sure I could do them really slowly with good form. Must get in my next workout on Saturday before going to ATL.

No breakfast, just black coffee, water and supplements. Lunch of baked fish, greens and great northern beans ( skipped the cornbread, yay me! ) at OJ's Dinner after my appointment. I weighed 263 today after my workout. Probably would have weighed a little less but we had spaghetti and meatballs for dinner last night. Only 1787 recorded steps so far today as I left my pedometer at home when I went out to my appointment this morning :-(

20130617 After Work Exercise

I didn't get up early this morning. After a frustrating, non-productive morning I just got in my workout.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side alternating
3. Kettlebell Swings
• Point A 5 x 22 lb. t-bar homemade kettlebell
• Point B 5 x 22 lb. t-bar homemade kettlebell
• Swings 5 x 22 lb. t-bar homemade kettlebell
• Swings 25,25,(15,6) x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 10 x 10 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I finished this work out in 27.5 minutes. I did the entire workout out doors thanks to my daughter's gift to me for Father's Day: an exercise mat! No messing around ripping CDs and checking the mail ;-)  My back is a little tight but I think it will be okay.

No breakfast, just black coffee, water and supplements. Late lunch of leftover salad, steak, red beans and baked asparagus. I weigh 264 today at the end of the day. I think I would feel better weighing first thing in the morning. Only 3132 steps so far today :-(

20130615 Still Not on Track but Getting Closer

I missed my Monday workout. I didn't get up early this morning. I am working from home today, so after a productive morning I just got in my workout.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side alternating
3. Kettlebell Swings
• Point A 5 x 22 lb. t-bar homemade kettlebell
• Point B 5 x 22 lb. t-bar homemade kettlebell
• Swings 5 x 22 lb. t-bar homemade kettlebell
• Swings 25,25,20 x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 8,2 x 10 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I finished this work out in 32 minutes. I did the trip to the mailbox and ripped some CDs, :-( . Good form when doing the myotatic crunches, probably the best form since my first time doing them. Better form on the  Cat Vomits, too. Man, I still can't believe how taxing three work sets of kettlebell swings can be! I'm sweating like a pig.

Eating is still not nearly as compliant as I would like. I'll do better, only six weeks to the beach! I want to be below 240 when we leave for Isle of Palms! I weigh 261 today.

20130612 Minimum Effective Dose

I missed my Monday workout. I didn't get up early this morning. I am working from home today, so after a productive morning I just got in my workout.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side alternating
3. Kettlebell Swings
• Point A 5 x 22 lb. t-bar homemade kettlebell
• Point B 5 x 22 lb. t-bar homemade kettlebell
• Swings 5 x 22 lb. t-bar homemade kettlebell
• Swings 25,25,10 x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 6,4 x 10 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I finished this work out in 27 minutes despite a short delay to setup a CD to rip and typing in all the info between my set of Glute Activation Raises and Flying Dogs. I said last time I wouldn't do such a thing again, so better discipline on Friday is a must! I much better form when doing the myotatic crunches, probably the best form since my first time doing them. I can tell because my abs were really cramping and getting tight. I could tell even further because of the really strong reaction I was getting from my abs during the Cat Vomits, too.

At best I was only 50% compliant with the Slow-Carb diet since Saturday. I' think I'll do a fast, Eat Stop Eat, for 24 hours after breakfast tomorrow and resume Slow-Carb with lunch on Friday. Then I'll use Saturday as a "eat all and everything I want day" and get strict on Slow-Carb Sunday - Thursday next week then repeat.

Must Workout More Than Once a Week

So, here I am working out on a Saturday one week after my last work out. I've got to do better. I will get up and workout prior to breakfast and going to work this coming Monday, Wednesday and Friday. I can sleep late on Tuesday, Thursday, Saturday and Sunday if I want, too!

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Kettlebell Swings
• Point A 5 x 22 lb. t-bar homemade kettlebell
• Point B 5 x 22 lb. t-bar homemade kettlebell
• Swings 5 x 22 lb. t-bar homemade kettlebell
• Swings 25,25,18 x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 10 x 10 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I finished this work out in 35 minutes and 22 seconds. Delays were walking to the mail box between my warmup swings and the first read set of swings as well as stopping to setup a CD to rip and typing in all the info between my set of Myotatic Crunches and Cat Vomits. I won't do that again! Also, I need to get my hips up on the Bosu Ball more and slow down when doing the myotatic crunches.

I kept pretty close to the Slow-Carb diet all week except for a couple of times when my sweet tooth got to me late at night and the evening when we had hamburgers for dinner and I had two hamburger rolls. I'm going to eat whatever I want from now until dinner time and then fast until dinner tomorrow ala Eat Stop Eat.

Shame on Me

It's been a while since I worked out. I don't think I've done a work out since 20130518. Shame on me for not working out!

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Kettlebell Swings
• Point A 5 x 22 lb. t-bar homemade kettlebell
• Point B 5 x 22 lb. t-bar homemade kettlebell
• Swings 5 x 22 lb. t-bar homemade kettlebell
• Swings 25,25,10 x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 10 x 10 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I finished this work out in 25 minutes and 44 seconds. 

We are going to the beach on 26 July 2013 for a week. That gives me 56 days, or 8 weeks, including today to shed a minimum of 16 pounds. I'm going to do this workout three times a week, swim laps on Saturday and Sunday at the Furman pool and stick to a Slow Carb Diet. I might even be able to lose as much as 40 pounds in the next two months. Stay tuned!