Exercise Log Index
Monthly Results

Over the past month, I've been checking out three different sites on the net, and I think I like this one the best. So this is where I'll keep track of my progress from now on.

Weight to lose: 80 lbs. total. I started at 270 on July 1, 2006. Am now at 244, and want to get to 190 or thereabouts. So I have 54 more lbs. to lose.

When: As the title of my log implies, I'd like to be close to my goal by the time I reach 60, which is July of 2008. However, my actual goal is Dec. 31, 2008. My short term goal is to lose around 2.5 to 3 lbs. per month.

How: Getting away from white carbs and other highly processed foods. Keeping my calorie intake to around 2,400 calories a day. Exercising around 6 days a week (4 days cardio, 2 days weight training).

Why: At my age, and struggling with weight all my life, I've been up and down many times. I've seen and done every fad diet there is. In the past, I did it mainly for vanity; I wasn't really convinced all this extra fat would hurt my health. Then, last year, I had a complete physical and found my blood pressure was pre-hypertensive (145/95) and my blood sugar was pre-diabetic (112). My resting pulse was 69.

The greatest joy I have in life is watching our two grown kids become adults. I didn't want to miss out on that. I want to live to see them married and have kids of their own and build their lives. And, of course, I want to enjoy all this with my wife of 30 yrs.

Routine: I've settled on a new routine that I think will work well for me:
Day 1: HIIT cardio, 1 hour.
Day 2: Weight training: squat, bench press, rows, pullups, military press
Day 3: Steady-state cardio, 1 hour.
Day 4: light exercise or rest
Day 5: HIIT cardio, 1 hour
Day 6: Weight training: squat, incline press, rows, deadlift
Day 7: Steady state cardio, 1 hour.
Day 8: rest

Progress so far:
Weight: 26 lbs. lost
Blood Pressure: Now reading 119/74
Resting Pulse: 52
HIIT: I've been doing this for about 6 weeks now. I eased into it, and found that I really, really enjoy it! I use sound tracks from cardioCoach and ITrain that generally last 1 hour. Typically, they involve from 6 to 10 sprints at 85% max HR, and 6 to 10 sprints at 95% max HR. My max HR is 168. When I started, I couldn't do more than a few seconds at 148 bpm, but now I can do over a minute at 158 to 160 bpm, which is 96% of max.
Strength training: I've been doing that all along, but just today I worked out a new program, thanks to Steve (who gives GREAT advice here). I'll post more about that later.

welcome to your diary - really glad to have you here... you've been a great addition to the site and can't wait to read more from you on your individual plan...

Thanks, Mal. It's people like you and Steve that have made this site home for me.

steve's the smart one -i'm the class clown goofball who means well

This is a journal that I will surely frequent. You have my respect Tom. Can't wait to watch you progress!

The healthier I get, and the more weight I lose, the better my outlook on life seems to be. Cliche, I know, but it's true.

Today I actually couldn't wait to get to the gym to do my HIIT routine. I decided to do CardioCoach Press Play again. This is a 60 minute workout that consists of the following:
o 10 1 min. climbs/sprints at 85% of max HR, each followed by a 40 sec. rest
o 2 3 min. climbs, 1st 2 min. at 85%, last minute at 95%, with 2 min. rest in between.
o 3 1 min sprints at 90% of max HR, each followed by 1 min. rest
o 4 1 min. climbs at 90% to 95%, each followed by 1 min. rest
o 1 4 min. climb, 1st 3 min. at 90%, last min. at 95%

A month ago, this was a brutal workout for me. I couldn't sustain 90% of max HR for 1 min., let alone 4 minutes! But today, while I didn't do it with ease, I made all the targets with no trouble at all, and even exceeded the targets most of the time. On the last climb, my HR went all the way to 161, which is 96% of my max HR of 168.

Just a half a year ago, I probably would have had a heart attack if I pushed my pulse to that level. Six months seemed like forever 40 years ago, but in the context of 58 years of life, it's practically the blink of an eye.

I'm eating really well these last two days of the month, because I really want to make all my monthly goals, and tomorrow's judgement day. My goals for February were:
o lose 2.5 lbs., to get down to 245.0
o drop BMI from 33.1 at end of Jan. to 32.8
o drop resting pulse from 56 at end of Jan. to 54
o drop systolic BP from 132 at end of Jan. to 125
o drop diastolic BP from 80 at end of Jan. to 78
o have an average daily deficit of 300 calories

We'll see tomorrow how I did, but I'm fairly optimistic!

optimisitic is a good way to be - keep the faith

Good to see you here!! And isn't it awesome when a rough workout becomes easy?

Yeah, it makes me feel young again -- until I look in the mirror and see all my gray hair!

gray hair is very distinguished and doesn't make a person look older - unless of course you're female then i'll give you the name of my coloris -not that it helps me much

Anderson Cooper - youngish guy - gray hair - could be totally hot if he was straight

Yeah, with my gray hair, my crow's feet, and my paunch, I look pretty distinguished all right!

oh bah - laugh lines just give a face character (that's my story and i'm stickin with it)- and the paunch is going - just stand up straight and you're distinguished just fine...

Maybe on my 59th birthday, I'll actually have the nerve to post a "progress picture." I have hardly any pictures of me at all, because -- well, we all know why.

oh bah - if i can do it -- anyone can do it -

:cracks whip:

Argh! The hiding from the camera routine! I think we've all been there lol. I actually forced myself to take some "before pictures" of myself in all my glory before I started losing any weight, and one day I will dig them out to compare to the new skinny me lol. It will be worth having a few so that you can see the difference.