Weekly Workout Log


Tuesday- Ran for 1 hour, 3.75 miles, 657 calories






Tuesday, April 28, 2009

Finally a good day

Day 1 of my triathlon training.

A little over 30 minutes on the treadmill. 1.75 miles. 200ish calories.

My legs are pretty damn sore. But other than that, I feel pretty good. See how I feel in the morning, after the very good night of sleep I'm going to get.

But for now, I'm happy, and ready to hit some weights tomorrow.

Monday, April 27, 2009

Weigh-In 4-26-09

242.8 lbs lost 2.2

38.2% body fat up 5%

I've had another bad week. I've been kinda sick not really able to work out. And I'm super dehydrated, which is probably why I lost weight but gained body fat. Hopefully it'll get better soon.

On the brighter side, I picked up a book the other day. Triathlon Training by Eric Harr. I'm only 50 pages into it, but its pretty good. It contains plans to prepare for a Sprint Triathlon in 6 weeks. Although I'm not planning on doing a triathlon anytime soon, I'm going to do the training programs, theres 4 of them for different fitness levels, I'm thinking of doing them one after another to get myself is as good as shape as possible from the book.

A little background, in 2007, as I was getting close to graduating from the Fitness Training program I attended, we were required to participate in a triathlon. We did a little training for it in class. Went to a pool, did some laps, did a little biking, and some running. We were supposed to do more training on our own of course. I was busy going to school full time, working, and doing an internship, so I didnt have a whole helluva lot of time to train. I did some running and biking, but it was really hard for me to get to a pool, and I've never been much of a swimmer, so I didn't accomplish much when I did get to the pool. Long story short, come race day, I was about 2 laps away from finishing the swim portion, had to get out of the pool because of time constraints, spent 20 minutes feeling like I was going to throw up. Finally I did throw up, then I was fine, then I did about 2/3 of the bike portion before I finally quit because everyone had to leave.

Not finishing that triathlon was one of the most embarassing moments of my life. So I'm planning on completing the training in the book, paying extra attention to swimming, and competing in the triathlon that is put on by the program next year (2010). After that, if I enjoy it, which I think I will, I'll probably do some more of them. But for now, I'm concentrating on starting on the first day of my training as soon as I feel good enough to run.

Monday, April 20, 2009

Weigh-In April 20th, 2009

245 lbs- lost .8 lbs from last week.

33.6% body fat- Same as last week.

Wow, I definitely thought I was going to gain weight this week. I guess its good that I lost a little bit last week. But hey, this week I want to earn my loss.

FYI- I put up some of my goals, they could probably use some refining. I wrote them (more or less) off the top of my head, so I might tweak them later. They're on the side bar (>>>over there>>>) so take a look at the direction my life is heading in.


It has been 6 days since I've posted. It was a pretty bad week for me fitness wise. My work schedule was all messed up which completely threw off my workout schedule. Unfortunately, I probably won't get in a workout tonight either. I'll try to get in a little work on my stability ball later tonight. Also, I have to do a weigh-in because I didn't do one Saturday. I'm fairly certain that I'll gain weight this week. Especially since I did last week. Most definitely a pretty bad week. I'm going to try to figure out how to put some goals up on here now. Let's see how that goes.

Tuesday, April 14, 2009


Well, it seems that I'm still having problems working out and blogging consistently.

Yesterday (Monday)- I didn't get to the gym to workout. However, I did spend some time on my stability ball. Its amazing that two or three minutes on a ball can completely drain your muscles. Its sort of a temporary exhaustion type thing. I spend a couple minutes balancing on my hands and knees on the ball, then I get off. My muscles are all tired, arms, thighs, core, everything. A couple minutes later I'm just fine and do it again. I did that like 4 times, it wasn't exactly a gym quality workout, but I could feel it some. And if you're looking for a change up, stability balls can be pretty fun, and you can do pretty much everything on them.

Today (Tuesday)- I was woken up 8am with a phone call from my boss. They called me into work, which was good because I can definitely use the money. Only problem is that by the time I got home I was pretty damn tired and didn't want to workout. I guess the bright side is that my job is somewhat physical, think vigorous cleaning, and I was very busy. So, even though I didn't get an actual workout in, I did get like 7 hours of near constant movement and calorie burning goodness. Going back to work again tomorrow (normally my days off), it shouldn't be quite as busy, so hopefully I'll have some energy left over by days end to workout before my normal work week starts. Strangely enough, the last 2 weeks I've had more trouble working out on my "weekends" than on the days that I work. I think I just need to get myself into a solid routine.

Sunday, April 12, 2009


Didn't get in much of a workout today today. Did a warm up, was going to lift weights, did two sets of ten dumbbell chest press. Then, I kinda had to abandon my workout to get my girlfriend through hers. We workout together, and I try to train her while I get some work in. Except for it normally ends up being the other way around. She doesn't really have the motivation to get in a good workout unless I'm leading her through it. The problem is, there isn't enough time for me to get in a good work out and then train her, so I try to do a little bit of both. Maybe I'll have to come up with a routine that we can do together. That actually sounds like a pretty good idea. I'll get on it in the morning.

Saturday, April 11, 2009

Weigh-In, April 11th, 2009

245.8 lbs increased 3.4 lbs

33.6% body fat decreased 2.4%

Gained weight which sucks. I really have to get the food under control. Not sure about the body fat though. Its been pretty steady at about 36% for a while. So either I gained a bit of muscle, which is possible but I haven't hit the weights that much. Or I could have just gained some water weight, I I've been trying to drink more water, I struggle with dehydration because I DEFINITELY don't drink enough water. Or I could have just gained weight, which is also possible because I don't eat very well. Definitely need to work on that for next week, and of course after that.

Workout Saturday April 11

Another hard cardio workout.

Treadmill: 15 minutes, 1.10 miles, 153 calories

I 've improved on my mile the last two times I've done it. 17 minutes the first time, 15 minutes second time, and 13:30 this time. So, I'm pretty happy about that.

Stationary Bike: 15minutes, 4ish miles, 100 calories

Went up to level 6 today, was doing level 5 before. It was pretty hard, my legs were really sore for a while afterwords.

Total: 30 minutes, 5+ miles, 253 calories.

Up by about 20 or 25 calories from last workout. Lets see how my legs feel in the morning.

Friday, April 10, 2009

Work in progress

Like I mentioned in my post the other night, its definitely going to take me some time to get used to posting every night. Also, I thought that I had been getting some hits, but then tonight I noticed that every time I looked at my profile to see how many views I had it registered a new one. I thought it was other people, so now I feel smart, haha.

Now to the important part; the work outs.


I didn't go to the gym, but I got a good workout in on the stability ball I bought last week. I happen to really like stability balls. Not only are they really fun to play around on, but pretty much anything you do on them ends up working some muscles. Even though I only spent a maximum of 15 or 20 minutes working out, I could feel it the next day.


Thursday I got probably the hardest workout I've done in a couple years. I did 15 minutes on the treadmill, did exactly 1 mile. Thats still pretty damn slow, but it is about 2 minutes faster than I did the other day. For the time being I've been doing intervals where I walk(at a quick pace) for the first quarter lap then run for as much of the remaining 3/4 as I possibly can. I'll do different speeds, for instance: 1st lap- 5.5 mph, 2nd lap- 6 mph, etc.

Hopefully as I start to get into better shape I'll be able to run a full mile. This is a perfect example of how I write this blog right off the top of my head, It just hit me that I need to figure out a way to lay out some goals on my page somewhere, I'll get to work on that tomorrow. First Goal, 12 minute mile.

Back to the work out, 15 minutes, 1 mile, 125ish calories.

Then onto the stationary bike. 17 minutes (including cool down), 4.44 miles, 101 calories

Totals: 32 minutes, 5.44 miles, 226 calories

Recap, I was extremely pleased with my effort on that workout, and had the sore legs (very sore) to show for it. Can't wait to do it again.

Friday (today) April 10th-

Unfortunately today I did not get in a workout. Between recovery from yesterdays effort, work, and the Blazers/Lakers game tonight (GO BLAZERS), I was too tired to workout. As we speak I'm doing my best to keep my eyes open so I can finish this post.

Weigh-In Tomorrow Night, lets hope I've done enough this week to see some results. My goal for next week is to get a constant effort. To do that I'll probably have to work out alone a couple days, (Girlfriend works the same schedule as last week that disrupts our workout routine) and, unlike this week, I have to work my way around that next week. Anyways, wish me luck for the weigh-in.

Monday, April 6, 2009

Getting In The Swing Of Things

Alright, so I'm still trying to get into this whole blogging thing. Last night I was really tired from work and working out, so I fell asleep before I could do a new post. Anyways, I figured that I would post my workouts during the week, and then at the end of each week, in my case Saturday nights, I will post my weight (including loss or gain) for the week.

Yesterday (Sunday April 5th)-

On a treadmill: walked 1/4 lap, ran 3/4 at 5 - 6 mph, walked 1/4, ran 3/4 at 6 - 7 mph, walked 1/4 ran 3/4 at 6-7 mph, walked 1/4, ran 1/4 at 8 mph, walked 1/2 lap to cool down

Totals: 1 Mile, roughly 17 minutes, 145 Calories

Then I messed around doing a little bit of leg pressing, but my legs were tired so I didn't do much. And I did about 10 push-ups with my feet on a stability ball, that completely wiped out my abs and core.

OK, so that wasn't exactly much of an all around work out. But, that was the first time I've actually RAN for any prolonged period of time or distance. And it was the first time I've actually "ran" a mile for possibly 2 years. I was pretty happy with the overall effort because, to be honest, I had no idea I could go that fast. Normally I get shin splintz really bad when I try to run. I've never been a fan of treadmills, so I normally go jogging outside, and I normally jog pretty slowly, which hurts my shins, but I always thought I didn't have the stamina to run for any length. Now that I know better, I'll be doing it regularly.

Today (Monday, April 6th) -

Today I didn't do an actual workout. While checking out the fitness section of the local KMART (I typically do this at most stores that have such a section) I ended up buying a stability ball (Swiss ball). After I got the ball pumped up I spent about 2 minutes trying out some exercises that I haven't done in quite a while. My normal routine was messed up today (and will be for the next couple days) because my girlfriend was at work so we could not work out together. I'm going to try to work out during the day tomorrow and the next day (as opposed to at night like I normally do) so hopefully I'll have an actual workout to post.

Saturday, April 4, 2009

First Weigh-In

April 4th 2009

242.4 Lbs

36.0% Body Fat

On a side note: After I published my first post a few hours ago, I did a Google search for weight loss blogs. As it turns out, there are A LOT of them. Maybe I can peruse them and pick up some cues for style or content.


Well I created this blog several weeks ago and I am FINALLY doing my first post. As you are sure to find out, I have issues with procrastination. Anyways, this is my first ever blog. Hopefully it will be decent enough to get a few readers who can help me make it a better read. Now to the meat of the issue.


I graduated in August 2007 with an Associate degree in Fitness Training. Along with that degree, I was an NSCA (National Strength and Conditioning Association) Certified Personal Trainer. After about two months of not be being able to find a job, I freaked out, due to financial circumstances, and took a minimum wage job at Target. Since graduation I have gained roughly 30 pounds, and have lost all the gains I had made in two years of taking several weight lifting and cardio classes per quarter.

In that sense, my story is definitely not unique. Many people go through the same thing. Personally, I experienced some depression after months of not being to find a fitness job, or any job once the economy took its down turn. After that, I lost a bit of my motivation, got very unenthusiastic about life, my aforementioned procrastination took root, and voila, here I am today weighing in at over 240 pounds.


I recently have gotten back into a work out routine of sorts along side my girlfriend. I had the idea that a blog, or more specifically the readers of a blog, might provide me with a little extra motivation. My reasoning being; if I have the extra accountability of having to report my progress, and allow people to call me out when I fail to meet my goals, it will help me to regain some of the motivation and enthusiasm towards fitness that have been lost over the past year and a half.

Additionally, I would like to be able to help as many people as I can throughout my process of going from being my current flabby self to getting into the best shape of my life.

I figure, my base of knowledge, along with my past, and current experiences might be able to help people. But to do that, I need help. So here's the deal; This blog has to be based on reader input to be effective. If hearing my experience is helpful than it can be the focus. However, if readers would rather ask questions, get advice, discuss hot topics in the field, than this blog can flow into whichever direction its readers would like to explore.

As for now, since I have a lack of readers, and their input is obviously non-existent, my following blogs will consist of my weight loss progress, and outlines of my workouts.

Thank you for your future participation.