Final Project 42 weigh-in

After 13 Weeks the numbers are in. The goal was achieved during week 10 so we reset to go for 50 lbs lost. The final weigh in brought a final weight of 218.2 and 51.3 lbs lost! Just some random numbers; I averaged 3.9 lbs lost per week. If you take out the first three weeks (before I got my body adjusted I lost an average of 3.65). The most I lost was 12.3 lbs, the least was 2.4 lbs.

Tonight we'll do the final measurements and I'll include those in the final report.

Here are the numbers.

Week 1: 269.5
Week 2: 257.2
Week 3: 254.7
Week 4: 254.7
Week 5: 249.6
Week 6: 245.5
Week 6: 242.0
Week 7: 237.6
Week 8: 234.5
Week 9: 232.1
Week 10: 228.6
Week 11: 224.3
Week 12: 221.6
Week 13: 218.2
Loss: 3.4
Total: 51.3
% of goal lost: 122%
% of weight loss for the week: 1.6%
% of weight loss overall: 19%

Until tonight.

T

Week thirteen, Workout #39

Workout 39 and, after 13 weeks, Project 42 is complete. The only thing left is my weight in and measurements...so maybe not completely over but the workouts are. A Summary will come to, on Monday with the final report.

The video above is the last 4 minutes of the last workout...so after 56 minutes, you get the last 4.

Today's workout started like the other 38. A run and active warm up. Anthony asked what I wanted to do today and I said work hard and maybe do one of everything. Unfortunately there were too many people out today to used the entire field so that was out. So Anthony set up a good circuit for me with the TRX, rubber band, and the ladder. There was about 25 yards between each station and we did prisoner jump squats, lunges and running between stations. We started with the TRX and push ups, prisoner jump squats to the rubber band for curls. Lunges led me to the ladder. Back to the rubber band with prisoner jump squats for overhead presses with the rubber band and a jog to the TRX.

This circuit continued with TRX rows, I's, T's, more push ups, and static holds. At the rubber band we did curls, overhead presses, squats with overhead presses, tri's, and push ups and dips on the ground. The ladder, as you can see in the video, we did it all. We made three laps through this circuit and I can say at the end I was spent which is the way it should be.

I'll hold off on a summary until Monday after my final weight in and measurements. As you know, I've reached my goal; 42lbs by my 42nd birthday which is Sunday. Now it's just gravy but I am hopeful to get to 50lbs lost on Monday.

Below are some pics from today's workout but also a photo from day one and a similar one from tonight....big big difference.

Until Monday!

T

Week thirteen, Workout #38

Today brought piss and vinegar. I woke up today to find my golf clubs and ipod stolen.
In fact I almost called Anthony and told him to bring out his sparing gear so I could take out some aggressions. He read my mind - or my facebook posts - and had all the gear ready to go.

After the warm up and self directed activities we laced up the gloves and went to work. Sparing is fun, hard, etc. It is new to me, boxing, and it is a great workout. We threw jabs, jab straights, jab straight hooks, jab straight hooks upper cuts, etc. We kept moving...included some kicks too. Great active workout.

We finished the day with ab work on the ground and that was the day. Nice to get some piss and vinegar out, not that it brings my stuff back but it felt good.

Until Friday and the last official workout of Project 42!

T

Week thirteen, Workout #37

Monday brought another day of circuit training. We started with a normal warm up, with a slight twist, and the achilles feels great. After the run, Anthony had me run my own warm up session. I had to recall/remember what I am supposed to do so this was good looking forward to doing anything on my own.

Thereafter we got to the circuit. It included the medicine ball and a wall, two rubber bands - which I broke one, three total for the project ;) sorry Anthony - and the ground.

We started with chest pass wall tosses against the wall then went straight to full body push ups. Again, for those that have not done full body push ups its hard. Then straight to the bands for curls and to the other set of bands for overhead presses. Rest! We went back through it with slight modifications to the toss and the push ups.

After the circuit we went to ground work for the abs.

Good day.

Until next time.

T

Week thirteen, Weigh-in #12

One more week of Project 42! As you all know, we've met the goal of Project 42 - which was to loose 42lbs by my 42nd birthday. So, now, with one week until my 42nd we are going for a stretch 50lbs.

I lost 2.7 lbs this week which leaves 2.1 for the magical 50lbs mark. We are back to it tonight and three sessions, as usual, this week.

Here are this weeks numbers.

Week 1: 269.5
Week 2: 257.2
Week 3: 254.7
Week 4: 254.7
Week 5: 249.6
Week 6: 245.5
Week 6: 242.0
Week 7: 237.6
Week 8: 234.5
Week 9: 232.1
Week 10: 228.6
Week 11: 224.3
Week 12: 221.6
Loss: 2.7
Total: 47.9
% of goal lost: 114%
% of weight loss for the week: 1.2%
% of weight loss overall: 18%

Until tonight.

T

Week twelve, Workout #36

Friday signaled the end of the penultimate week of Project 42. It was a great day weather-wise too.

My achilles continues to improve and is likely 92-95% now. We started with our normal stretching and run then the active warm up. No medicine balls, no weights today it was all about muscle endurance.

We started on the goal line and did 10 push ups and then did jump squats to the 10 yard line. Dropping for 10 more push ups we continued this routine to the 50. Then we changed push ups to close handed push ups to work the triceps and lunges for 10 yards. After the first 100 yards we did 50 yards or side shuffles switched directions and finished the last 50.

Starting our second set we replaced push ups with sit ups and jump squats with single leg squats but instead of standing between squats we stayed low to increase muscle engagement. After 50 yards we swapped sit ups for modified push ups; some full body, some pulsing. Side shuffles back from the far to near goal line. One more set of those and we were off to do pull ups.

We did a super set of pull ups and triceps extensions. Without stopping for any of it we did 10 pull ups, 10 tri extensions, 8 and 8, 6, 4, 2! Tough but great for muscle endurance.

We finished the day with some good stretching and started the weekend.

One more week to go for Project 42! Cannot wait for Monday's weight-in to see if 50 lbs is viable.

Until then.

T

Week twelve, Workout #35

Shifting to Thursday for scheduling issues, Anthony and I met at the track for another workout with great weather.

Anthony brought out the balance ball for the first time. We warmed up and then focused on balance and core work; a little less cardio - rumor has it I will get my ass kicked in that department.

First up we did push ups with my feet on the balance ball and my hands on the ground. Next up was similar position but instead of the push up we did a pike by pulling my feet in and my knees to my chest. Next up, I was on my back, on the ground and I'd hold the ball in my hands. I'd then sit up and place the ball between my feet - which were elevated straight up - and then go back down. Up again to retrieve the ball and down...rinse, dry, repeat. After that and while still on my back I'd place my feet on the ball and do the reverse of the pike by again pulling my feet in and knees to my chest but, again, from a bridge position or face up. Then we got up and did push ups with my hands on the ball. This, for the record, is very tough. If you have a balance ball...try it! Thereafter, and lastly in the circuit, we I did crunches with my back on the ball. With each crunch, I'd have to reach up and touch Anthony's hand.

We did a few sets of each of these and then stretched out and called it a day.

A good workout...a bit of a slower pace but with good targeted work.

Tomorrow will be here soon, until then.

T

Week twelve, Workout #34

This week we had to shuffle things up a bit as on Wednesday Anthony had a commitment and it was my pnuts 13th birthday so it was easy to shift Wednesday to Thursday. But first we had to workout Monday.

Monday brought out the medicine ball and we worked the field...a 100 yards at a time.

After our normal warm up we went right to work. First up, normal push ups followed by normal burpies. Then we did the same but with the ball. So with my hands on the ball I did push ups then Anthony would throw me the ball and I'd drop into a burpie, come up and throw Anthony the ball...back again, down again, up and throw...and so on. Then we went into working the field. I'd throw the ball to Anthony walk to the five yard line, Anthony would throw it back and I'd drop and do push ups on the ball.

This work continued and we finished the day with sit ups while throwing the ball back and forth between Anthony and I.

Sorry for the late post :)

T

Week twelve, Weigh-in #11

In the famous works of Andres Cantor; GGGGGOOOOOOAAAAAALLLLLL!

I was a bit anxious stepping on the scale this morning as I knew how close, within 1.1 lbs, to my goal I was this week and with only two weeks left in the project. But the results were great!

Project 42 has been achieved!

I still have two more weeks which is great so I think I'll go for 50lbs; only 4.8 lbs ;)

Here are this weeks numbers.

Week 1: 269.5
Week 2: 257.2
Week 3: 254.7
Week 4: 254.7
Week 5: 249.6
Week 6: 245.5
Week 6: 242.0
Week 7: 237.6
Week 8: 234.5
Week 9: 232.1
Week 10: 228.6
Week 11: 224.3
Loss: 4.3
Total: 45.2
% of goal lost: 108%
% of weight loss for the week: 1.9%
% of weight loss overall: 17%

Until tonight

T

Week eleven, Workout #33

As a busy couple of weeks winds down, I made another trip out to see Anthony for workout 33. In many respects it doesn't seem like it has been that long and maybe that is good because the workouts are harder and harder.

Friday was another nice day and another hard workout. I am really feeling great too. Not only is the achilles feeling better than it has in a month + but I am getting strong.

We started the day with the normal run and active warm and then went right into 3 sets of 10 chin ups. Thereafter we went to the field with the medicine ball. Starting on the goal line and holding the ball I did ten squats. Walking with the ball extended straight out in front of me, I walked to the 10 yard line and then did ten more squats. We repeated this through the 50 yard line. Then walked with the ball extended to the opposing goal line. Starting on the goal line again, we did burpies and push ups, up and walking to the 10 yard line for more burpies and push ups, we repeated this through the 50 and then did lunges back to the goal line. Next we did side squats while holding the medicine ball to my chest. From the goal line and every ten yards I'd drop and do push ups with one hand on the ball but I'd alternate hands for each push up. After a short break we went to our last series. This consisted of curls with the rubber band for time then side shuffles from the goal line to the 50 and back. Then right to over head presses with the medicine ball and shuffles to the 40 and back. Next was triceps curls with shuffles to the 30 and back. We repeated that series to finish up the day.

After some stretching it was a wrap. Monday is weigh in day and the third to last one. Coming into this week I was 1.1 lbs shy of my goal. Stay turned for the AM weight in.

Until then.

T

Week eleven, Workout #32

Strength day! Wednesday brought less cardio intensity but it was made up for with weight.

We warmed up as normal with a run and active stretching, etc. Thereafter we got right to the dumb bells. 2x25 we're the order of the day. Starting with them held straight down we did reps of deep squats. After those we did more :) but added curls; so squat, curl, 1...squat curl, 2...etc. After that set we added a military press; squat, curl, press...1, etc. A short rest was followed by lunges with the dumb bells. Half way across the field we added curls; lung then up to a curl to a lung, etc. We worked across the field and before coming back we did push ups which were a modified one hand push ups. Mainly a normal two hand push up but with a single hand lift once up.

We then moved back into a straight squat with the weights at shoulder height and completed a military press on the way up. We burned those out with more of those modified one hand push ups.

To wrap the workout we did the turkish get-up. For those that don't know this move,

This workout is tough. We did it with one 25# and for those who don't watch the video - which is not me - you lay flat on your back with the dumb bell held in one hand and in the up (picture bench press) position. Then you basically stand up...from laying on your back while holding the weight overhead. Once up, you lay down...rinse, dry, repeat. This is hard ;)

We did some good stretching as I was still a bit tight from Monday. Another great workout...

Until Friday.

T

Week eleven, Workout #31

A goal is not reached until you get to the finish line and that fact was not lost on Anthony today. Being so close to my goal, 1.1 lbs away, I am here to tell you he put me through the hardest workout yet. 31 workouts, 2.5+ months, hardest to date. And, yes, I feel great...now.

The workout was so fast paced and diverse I am not sure I can remember everything we did. We started with a normal active warm up; run, etc. The achilles continues to recover and feel good which is great because today we got back to the ladder work. In addition to it we had the punching bag and medicine ball.

We started at the ladder with up and backs 4x and then punched the bag followed by knees to the bag. Back to the ladder for W's up and back 4x then punches and knees. That set finished with Allie shuffles on the ladder 4x with punches and knees. Right after we did push ups on the ball. After a short break we went right to lunges with the medicine ball for 20 yards and backward for 20 yards. If you've never done a lunge backward, give it a try. To burn out those we did bridge work with the medicine ball and then full body sit ups while throwing the ball to Anthony on the way up - he'd toss it back on the way down. Thereafter we went back to the ladder for the same set noted above. At this point I am gassed but clearly we were not done. Anthony pushed and pushed hard. As I noted early in this blog and project, it always amazes me what you can do or what more you can do with a trainer pushing you. Back to the workout and being gassed this is where it gets fuzzy...I know we did more ball work..push ups for sure but we did something up and back, similar to the lunges and when we got back we did more sit ups. Even more gassed now we finished the day with the ladder, punches and knees..super fast, super hard, super tired. After we were done I about collapsed. I was hurting, gassed and very tired.

I am sure I have missed a few activites but you all get the gist, right...

I feel good know, it is always good when you are done and I know I worked harder than most...I like that.

Until next time.

T

Week eleven, Weigh-in #10

Beginning the home stretch with week 11 and my 10th official trip to the scale. And I have officially eclipsed the 40lbs mark. With 3.5lbs lost this week I am now 97% of my goal and have lost 40.9lbs. I still have 3 weeks left in the project and need to lose 1.1lbs or .36lbs per week. I'll go out on a limb and say I'll make it. Now I am wondering if I can get 50...hmmmm.

Above is a graph that I thought was pretty cool. It shows the project to date weight loss by week. Note week 2 and the weight in for week 3. That week Anthony told me I was not eating enough and i lost no weight but since...a pretty good progression. I guess he knows a thing or two!



Here are this weeks numbers.


Week 1: 269.5
Week 2: 257.2
Week 3: 254.7
Week 4: 254.7
Week 5: 249.6
Week 6: 245.5
Week 6: 242.0
Week 7: 237.6
Week 8: 234.5
Week 9: 232.1
Week 10: 228.6
Loss: 3.5
Total: 40.9
% of goal lost: 97%
% of weight loss for the week: 1.5%
% of weight loss overall: 15%

1.1lbs to go.

Until tonight.

T

Week ten, Workout #30

Friday was another great day weather wise and I felt good too. Maybe spring is actually here now! The achilles felt better too, no healed but better and no acute pain.

We warmed up with a run and normal activities and then got to it. Friday brought a medicine ball and a dumb bell. First up was the medicine ball, squats and push ups. With the medicine ball held on my chest I did squats and on the push up from the squat I'd toss the ball, like a chest press, up high against a wall, catch it and then down into another squat. Between squats I did 10 push ups but with my hands on the medicine ball. So 50 squats with a toss, 10 push ups on the ball...40 squats, 10 push ups, 30, 10, 20, 10, 10 ,10....OUCH. 150 squat tosses and 50 push ups on the ball.

Thereafter we moved to the field and began the dumb bell work. We began with 10 squat cleans per arm and then added the jerks. So 10 cleans then 10 clean/jerks per side. Then we added a squat so 10 cleans, 10 clean/jerks, and then 10 squats while holding the dumb bell over head from the jerk.

We finished Friday up with core work which included bridges and sit ups. Multiple sets of each!

Another great workout and day.

Until Monday.

T

Week ten, Workout #29

Today we avoided the rain and had another great workout. I am officially tired of the rain btw, done, ready for summer. Com'on sunshine!

Wednesday brought another fast paced workout. We started with a slightly different warm up and then got to it. First up was sparing. Left, right combos which lead to duck unders and left, right, duck unders, left rights. From there we went to kicks and then a four strike combo; right and left forward kicks to left right combos. We finished off the sparing with a six strike combo; left right kicks, left right strikes, duck unders to left right combos.

From there we did another fast paced circuit. 2 minute rounds to complete chin ups, push ups, and step ups. We did six sets of these. We finished the day with core work. Starting with a bridge, rolling over to a plank and then to supermans for the back. We did a few sets of these with slight variations such as lifting (alternating) a leg during the bridge and plank...you know, just for fun.

I hit the hot tub, now blogging and going to bed!

Until Friday.

T

Week ten, Workout #28

Monday brought another great weather day for training. No rain, wind, cold! I know that will likely be short lived but it was nice to go two workouts in a row with some nice weather.

As my achilles was a bit sore we modified the warm up to do a little less movement, no running, but still the core warm up. After our warm up we began our circuit; light weights and speed. One great thing, since I am not trying to be a body builder, is that I can workout at a fast pace and get my cardio in while completing a workout. Our circuit included push ups, one leg (elevated) push ups, curls, tris, military presses, bench press (the last 4 with the rubber band), squats with the heavy bar held over head, medicine ball throws again ts and wall, and lastly wall sits which included holding the medicine ball and throwing it back and forth with Anthony (yes while still wall sitting).

We did 4 circuits of this routine and then finished the day with core work. While laying on my back holding the heavy bar in a bench press position, I'd lift and lower my legs. Thereafter, I'd lay flat while still holding the heavy bar in the same position I'd do sit ups. We did two sets of each.

A great workout, I love the pace...fast pace and hard work.

We're entering the home stretch, 4 more weeks and I feel great! Feel like an athlete again!

Until next time.

T

Week ten, Weigh-in #9

Entering week 10! This week saw a lot of up and down on the scale but the end number is what matters. 2.4lbs lost for the week which means only 4.6lbs to go to reach the goal. I've got 4 weeks left in the program so I've got to lose 1.15lbs per week over the next month.

Here are this weeks numbers.

Week 1: 269.5
Week 2: 257.2
Week 3: 254.7
Week 4: 254.7
Week 5: 249.6
Week 6: 245.5
Week 6: 242.0
Week 7: 237.6
Week 8: 234.5
Week 9: 232.1
Loss: 2.4
Total: 37.4
% of goal lost: 86%
% of weight loss for the week: 1%
% of weight loss overall: 14%

4.6lbs to go.

Until tonight.

T

Week nine, Workout #27

Friday brought very nice weather for a change. Sun, warm...nice.

Friday was all about strength which is good because I was a bit sore after Wednesday's intensity. And I was feeling it in my achilles. So the slower, strength pace was a welcome change.

After the normal active warm up we began with chin ups. 3 sets of 10 set the pace for the day. Thereafter we began to work single leg balance and squats. At first we did it with no weight and then incorporated the 25lbs dumb bell. To add complexity after those sets we broke out the half foam roller. We've used this before but it doesn't make it any easier. We did more balance squats with and without the weight here. We finished the workout with a few sets of cleans and clean and jerks.

Nice change of pace both in the weather and workout.

Until Monday.

T

Week nine, Workout #26

I've been a bit distracted this week while taking care of Sue but I've still been able to get my workouts in.

Wednesday's workout brought crummy weather again. COLD and RAIN. It was 46 and wet, cold enough to see your breath. I know, nothing for most of the country but this is CA and we pay a lot of money for good weather here.

I felt so good Wednesday, the strongest I've felt yet. In fact at the end of the workout I told Anthony I felt like an athlete again...that is a good feeling.

We started with the normal active warm up but after Anthony had me run a little extra. Thereafter we did 20 for 20. Working from the goal line of the football Field I would do 20 squats, jog 20 yards, 20 squats, 20 yards, etc all the way to the other goal line. Basically 6 reps of 20 and then we'd jog back. Starting again at the goal line I'd do push ups, job, push ups, etc. You get the picture. We did squats, push ups, sit ups, and medicine ball presses, etc. all 20 for 20.

I felt great as mentioned and the achilles was okay too.

T

Week nine, Workout #25

This week starts with a measurement as we are 2/3 the way through the program. I was looking forward to Monday as I felt like I had made some big strides in the past few weeks. Strength feels great, clothes fit better, etc.

While we did not do a Tabata for baseline strength measurements we did pull out the measuring tape. Below are the stats after 8 weeks of workouts.

The body stats after eight weeks in Inches(Format start to 4weeks to 8 weeks):

Chest - 49 5/8" to 47 1/8" to 46"
Waist - 47 1/4" to 45 1/8" to 42 1/4"
Arms - (R) 16 1/2" to 15 5/8" to 15" (L) 16 1/2" to 15 1/2" to 15"
Calves - (R) 18 1/4" to 17 7/8" to 18 3/4" (L) 18 3/4" to 18" to 18"
Quads - No significant change other than getting rock hard!

Highlights: 5 inches in my waist, 3.5 inches in my chest, 1.5 inch in each arm.

For the Monday workout we did our normal active warm up; running, skips, high knees, butt kickers, karioka, over/unders, etc. Once warmed up we moved to the football field and did liners. But we did these by only using side shuffles. Standing on the 50 yard line I would side shuffle to the 45 to my left then back to the other 45 on my right to the 40 on my left to the other 40 on my right to the 35 and 35 to the 30 and 30 and finish back at the 50 yard line. Then we dropped and did push ups. 1 minute recovery and then we did that again!

The second part of workout was at the stadium stairs. We began by running up and down the stairs. Then between up and downs we added one of the following; push ups, dips, and single leg squats with an elevated rear foot. Thereafter we did side squats while going up the stairs. With one leg on the upper stair and the other on the lower I would do a squat, side step up one stair and do another squat, side step up for another. We did 3 sets for each direction or 6 sets total. We finished up with some elevated leg and body crunches!

Good fast workout.

Until next time.

T

Week nine, Weigh-in #8

Well despite a tough early part to the week in weight loss with no weight loss as of Friday and a 24 hour burner to Reno this past weekend for a visit with a friend and, yes, some gaming - which always has temptations, I ended up losing 3.1 lbs. Pretty happy with that as I had no idea what to expect. The Reno trip was tough because I was completely out of my routine, had no access to good foods, and of course beers were ever present; at the airport, airplane, limo, hotel, black jack tables, etc. But I was able to resist, didn't drink, and ate okay but likely not often enough.

Here are the numbers. For the record and perspective, I've lost the equivalent of a large bag of dog food. Pick one of those up next time you are at the store...heavy!

Week 1: 269.5
Week 2: 257.2
Week 3: 254.7
Week 4: 254.7
Week 5: 249.6
Week 6: 245.5
Week 6: 242.0
Week 7: 237.6
Week 8: 234.5
Loss: 3.1
Total: 35
% of goal lost: 83%
% of weight loss for the week: 1.3%
% of weight loss overall: 13%

7 lbs to go! Until tonight.

T

Week eight, Workout #24

Friday actually brought some really nice weather for a change. A change from the usual Friday rain, hail, wind, and cold. Sun and 70 degrees, pretty nice.

Today's workout was the 300. 300 reps!

We started with our usual warm up which again included running. My achillies seems to be improving. Still sore, yes, but not nearly as much which is great. After the remaining active warm up we got right to the 300.

The 300 was all about completing reps. The exercises we did were chin ups, dead lifts, push ups, military press, and sit ups; 50 of each with rest after the completion of one circuit. The additional item was carrying the 50lbs weights down the 100 yard field and back.

We'd start with pull ups which I did about 15 reps at a time, then right to the dead lifts for 25 reps, right to the push ups for 15 reps. Picked up the 2x25lbs dumbs and fast walked down the 100 yard field. At the other end I did military press for 15 reps, sit ups for 25 reps, picked the weights back up and fast walked and then rested for 1 minute. We started over until I had 50 reps of each activity.

Certainly a fun but exhausting workout.

Looking forward to Monday as it is another measurement day being 2 months in. That said I may have plateaued as I have not lost any weight this week but I do still have two days...so we'll see.

Until Monday.

T

Week eight, Workout #23

Wednesday's workout was the second appearance of the TRX!

As I discussed weeks ago, the TRX is a great training too.

For the second day in a row I also incorporated running into my warm up. While sore my achillies is getting better. By no means normal but I am able to get some stuff done. After running and warm up we moved into some leg speed work. This was done by kicking, MMA style, a blocker pad that Anthony held. We alternated legs and focused more on the speed of the kicks than the pure power. We finished this work up with incorporating a kick and strike combo.

We then moved to the main workout, the TRX. We did sets of rows, I's, T's, curls, Tris, push ups, and single leg squats. I think we did three circuits of this. Amazing how tough the TRX is.

We finished the workout with core work including leg ups, planks, and push ups.

Another great workout.

Until Friday.

T

Week eight, Workout #22

April showers bring May flowers, right?

BUT I am sick of the rain, especially when I am working out. Monday was another one of those days. Although it did not rain that much on us it was still wet but that didn't stop Anthony from having me lay down on the wet turf!

Monday was another introduction into a exercise. The pull up and chin up! Man those are soooo tough. We'll be doing those twice a week from here on and as Anthony says, it is a pure strength move.

After the warm up which included a run for the first time in weeks we went right to the chin ups and pull ups. Thereafter we moved to the football field with the medicine ball. We worked on an exercise we did 5 weeks back which involved throwing the medicine ball as far as I could, lunging to it, doing push ups on it (one hand on the ground, the other on the ball) then picking it up and starting over. We did this up and down the 100 yrd field 6 times! We would throw over head, sideways, backward, etc to activate the core. Thereafter we moved to a core power workout which included full body push ups and sit ups while holding the medicine ball. The full body push ups is all about power. In the up stroke you force your entire body in the air...not only the hands as in a clapping push up but the feet too! We went right from that to sit ups while holding the medicine ball then back to push ups and so on. I think we did three sets, maybe four but I lost track as this was very very hard and kicked my ass.

Another great workout in the books.

Until tomorrow.

T

Week eight, Weigh-in #7

I began week 8 as I do all weeks with a trip to the scale. Solid numbers again this week with 4.4 lbs lost. 6 more workout weeks left, until May 23rd, to lose 10.1 lbs. Somewhat more important than the weight loss which is a normal by-product, I feel so much better. More energy, stamina, etc. I feel great.

Here are the numbers.

Week 1: 269.5
Week 2: 257.2
Week 3: 254.7
Week 4: 254.7
Week 5: 249.6
Week 6: 245.5
Week 6: 242.0
Week 7: 237.6
Loss: 4.4
Total: 31.9
% of goal lost: 76%
% of weight loss for the week: 1.9%
% of weight loss overall: 11.8%

Until tonight.

T

Week seven, Workout #21

The last workout of week and a good one to boot.

Today was about 5,10,15 for 20 minutes. Basically, it was all about muscle endurance. We start with a fairly standard warm up considering my sore achillies. A little jog up and back a few times on the turf and then the rest was normal.

Thereafter we got to the core, main workout of the day. The 5,10,15 for 20 minutes was the following; 5 push ups, 10 deep squats with 50lbs then into a overhead press, 15 yards of single leg lunges (up and back, so really 30 yards) for 20 minutes straight! No stopping, rest, nothing...dude, that is hard. Again all about endurance. Fortunately my brother from a different mother was in town and took the great pictures and video that I've been able to the blog; Thanks Sam!

Our second exercise was odd, odd looking. We went to the bleachers and did bench press work but only with one dumbbell. So not only did this look odd but it felt weird too. The intent and it was very real was the instability. I encourage anyone to try it with a light weight, feet up on a bench and you'll see what I mean. It is a core killer. The activation of the core is vital so you don't tip off the bench; good good workout.

We finished up with some good stretching and called it a day. Monday is weight-in day and I am hoping to be sub 240.

Until then.

T

Week seven, Workout #20

What a great spring day here in San Jose and better yet to be outside training. 75 degrees of perfection.

Today was a good day, I felt good (for the most part) and strong. I was ready to take on all that Anthony had for me. The nagging thing, however, was my left achillies. It hurt a bit more today during warm ups that Monday which was disconcerting. Not sure what to make of it really. Is it tendinitis, a tear? I don't know other than it's not ruptured...been there.

Back to the workout...a nice warm up and then out can the medicine ball and a new toy the half foam roller. As Anthony says; "Inches and Angles" and this foam roller adds to that. With the medicine ball we did lots of balance, squat and extension work and between those sets we did single leg squats but standing on the foam roller. For those that don't know this is a high density foam tube cut in half so one side is round and the other flat. You can stand on either side to add complexity and instability to many workouts, ours, as noted, was the single leg squat. After those reps we would burn out the sets with rapid overhead medicine ball presses or the steering wheel drill; holding the medicine ball straight out from your body at shoulder height, rotation your hands like your steering a car...Feel...The..Burn!

Our second major set was about the medicine ball and obliques/core. Lunges into a side ball slam, up and back with standing slams in between. Lastly we did sit ups and planks. A great day!

I am really feeling good. I am sure its partly mental as there is some light at the end of the tunnel on the weight loss side but I am so much stronger too. It is apparent each workout and I feel really good.

Until next time.

T

Week seven, Workout #19

Week seven will prove to be an interesting week. Not only am I still recovering from a bit of an achillies issue but this week we are beginning to focus on weights; dumbbells and kettle bells.

We continued to incorporate more movements during our warm up; not back to the pre injury level but close. After our warm up we broke out the weights; two 25lbs dumbbells. We started with squats with an over head press and then moved to single leg split squats and wrapped up that set with single dumbbell wide leg squats. From there we moved to a wall and while holding one dumbbell in front and between my legs we did more squats. The point of doing it right in front of the wall was to ensure I went straight up and down. If I leaned forward, I'd hit the wall..I'm thinking that is not good. Thereafter we moved to the stadium seating and work on rows. Between rows I'd climb stairs while holding both dumbbells. We then moved to bench press and bent rows. We finished our work there with curls and dips. To wrap up the day we moved to the field and did core work. A combo of elbow planks and push up planks in addition to side planks with crunches and I was done!

A good day all said, I worked hard and I can tell the 50lbs has had an effect as I am a bit sore today. In addition to being sore, I was very hungry most of the day. Not in a craving way for pizza and beer although that sounds good but more so just plain hungry. I assume its due to the additional workout load but will ask Anthony to confirm.

Until then.

T

Week seven, Weight-in #6

Another decent week on the scale. The past three weeks, after the change in eating...to eating more, have been fairly consistant with losses of 5, 4.1, and 3.5. I am well on my way to meeting my goal of 42 lbs lost and only have 14.5 lbs to go with over half the program to go!

Here are the numbers.

Week 1: 269.5
Week 2: 257.2
Week 3: 254.7
Week 4: 254.7
Week 5: 249.6
Week 6: 245.5
Week 6: 242.0
Loss: 3.5
Total: 27.5
% of goal lost: 65%
% of weight loss for the week: 1.5%
% of weight loss overall: 10.2%

Until tonight.

T

Week six, Workout #18

I know I know, getting worse about my real time or near real time updates. I am telling you life gets in the way of things sometimes.

Friday's workout was the first in a week that we jogged. It was a week ago that my achillies tweaked and we've rested it since. Friday we jogged for a warm up and did more active warm ups than the past week. Not at the level of prior weeks but we're getting there. It is great that Anthony can design a hard ass workout knowing we have to accommodate an injury or sore area. After the warm up we worked the football field for 60 yards. We did single leg lunge for that length but added a front press with the rubber band. Anthony would hold the band behind me, following me down the field, and while in a lunge I'd press, back in and up then the opposite leg lunge. We'd go up and do push ups then come back. We did 4 sets of these but all with slightly different movements double leg squats, back peddle, etc. and adding in over head presses, straight presses, curls, etc.

The second part of the workout was a mix of MMA fighting/sparing. Anthony is a big fan of boxing and mixed martial arts so we often incorporate this into the workout. We did a 4 station circuit which included standing open hand strikes, knees, round kicks, and then ground work with elbows and open hand strikes. A great overall workout for sure and a fun alternative. We finished the day with core work; planks, bridges, sit ups, push ups, etc. This was, for whatever reason, very hard. I did it but I sense Anthony was pushing me here - which I love.

I did not run or add an additional cardio day over the weekend for the second weekend in a row in order to rest my achillies. We'll see how this week goes before adding that back in.

Until then.

T

Week six, Workout #17

Another Wednesday and another day late post. Life is catching up with me between soccer, baseball, golf tryouts, etc...near real time updates are hard to do :)

Wednesday's tryout was good and we dodged most of the rain drops too. We were still sensitive of the achillies so we limited the running and jumping. That said we never limit my heart rate. Anthony can always design a workout to maximize movements, heart rates, and cardio. Wednesday we did a 6 station circuit workout. Three stations were with rubber bands, one with cones (for squats), and the last two at the wall with the medicine ball. The circuit was a modified Tabata (20 seconds on, 10 seconds rest) but we did 45 seconds per station for speed without sacrificing technique and a 15 seconds rest between stations; more or less the time to move to the next station and get ready. We did overhead presses, curls, front raises, side raises, tri extensions, incline presses, straight presses in various combos. We would add squats with split cone touches or single leg squats with a cone touch and then to the wall. At the wall we did two different exercises to complete the circuit.

We did 4 circuits if I recall correctly. I liked the medicine ball work, not sure why but it is one of my favorites. Maybe because I know its good for me and its hard. A day of it and the ladder would be great!

My achillies is starting to feel better, far less sore and I think Friday we're giving it a shot at some more active movements. It will have been a week so we'll see.

Until then.

T

Week six, Workout #16

Going into Monday, I was a bit worried about my achillies and I wasn't sure what I would be able to do. Walking out to the track I noted to myself that it wasn't feeling too bad; just a bit sore.

Anthony came ready to kick my ass, give me a great workout, and also rest my achillies. Monday was all about sparing. We donned the gloves and I hit the mitts and bag over and over. For those that have never boxed...Je-Sus it is hard work. You gain a new respect for the sweet science and I wasn't even being hit!

We threw various straight jabs, hooks, combos and mixed in some cover up and duck under moves. We would burn the sets out with rapid punches. The last third of the work out we moved to the turf and worked on a modified ground to standing, defense to attack mode. I'd start on the ground, on my back and punch the bag until I could defend myself while sitting. Then separate to standing and then engage to boxing. We finished the day with a good core bridge and plank work.

My achillies feels pretty good, not 100% but good.

I am looking forward to tomorrow.

Until then.

T

Week six, Weigh-in #5

42% of the program is complete and I am 57% of the way to my weight goal.

4.1 for the week and 24 lbs lost total! A solid week considering we had a modified workout Friday and being unable to run this past weekend.

Without further ado here are the numbers

Week 1: 269.5
Week 2: 257.2
Week 3: 254.7
Week 4: 254.7
Week 5: 249.6
Week 6: 245.5
Loss: 4.1
Total: 24
% of goal lost: 57%
% of weight loss for the week: 1.7%
% of weight loss overall: 9%

Until tonight.

T

Week five, Workout #15

Sorry for the delayed post but kids sports are in full swing...which equates to less time for me.

The last workout of week 5 started with a bit of a scare and maybe the first injury of the program. As I started my warm up with jumping jacks I noted to Anthony that I felt something odd in my left calf. As we continued into the active warm up with running, I began to have an odd feeling in my left achillies; YIKES. As you know I stopped working out 6 years ago because I ruptured my right achillies. While I was excited to do that days workout which was all about running, jumping, and quickness after I run a bit more I realized I would not be able to get 'er done. We called an audible and did a upper body and core workout instead. I came home and iced and rested as much as I could this weekend.

While still sore, I am still looking forward and hoping I can keep it going. Anthony will be tailoring my workouts so we can rest the achillies because you know it would give him a bad rap if I blow out my other achillies on his watch!

On another note butmaybe related, this has been the toughest week with regard to sticking to the program. Mainly on the beer, chip, and pizza front. Maybe it was related to the set back but there were many thoughts of how nice a beer would be. I held true however and stuck to it which I am happy about.

Tomorrow is weight in day and the beginning of week 6.

Until then.

T

Week five, Workout #14

Today was another good workout. We mainly focused on strength but with a mix. One thing Anthony does not believe in, thankfully, is running excessively. But today we run.

After our normal dynamic workout we started in on the strength work. The heavy bar made another appearance and we went into overhead press squats. With the bar held a chest height, I'd squat and on the up motion would press the heavy bar overhead. 21 reps then a run. Back to it I'd do 18 and then run. Back, 15...and, yes, you guessed it, run. Lastly 12 and a run. I think we burned it out with fast rep squats to 10...but it was a blur...not sure. Thereafter we did split leg squats with the heavy bar in the more traditional behind the head position. These were done SSSSLLLLLOOOOOOWW. Meaning, on Anthony's count of 4 I'd go from an up position to the deep one leg squat and then hold for a count of 2 and them back up. We definitely burned these out with fast reps. The strength work moved to the upper body with front lifts with the heavy bar done in the same slow fashion as noted on the single leg squats with the burn out set. Then on to curls for the girls ;) Same slow and burn fashion, again with the heavy bar. We rounded out the day with planks and sit ups.

One thing of note is my eating sucked yesterday and I payed the price. Work was a bit of a pain and I didn't eat lunch. I think this impacted my energy level today. Better I guess to miss lunch then blow it with a 12 pack of Coors and pizza but I feel I am definitely at the point where I need to feed and eat correctly to fuel my exercises.

We're back at it Friday! Until then.

T

Week five, Workout #13

Week Five Begins with a measurement and yes I am a day late posting but when I sat down to do this last night, I lost connectivity so I went to bed.

So lets start with some stats. Day one, Anthony took some baseline measurements. Not only with a measuring tape (chest, biceps, waist, thighs, and calves) but with the TABATA work out.

So the body stats after four weeks:
In Inches
Chest - 49 5/8" to 47 1/8"
Waist - 47 1/4" to 45 1/8"
Arms - (R) 16 1/2" to 15 5/8" (L) 16 1/2" to 15 1/2"
Calves - (R) 18 1/4" to 17 7/8" (L) 18 3/4" to 18"
Quads - No significant change other than getting rock hard!

Major notes, 2 inches lost in the chest, waist and 1 inch in the arms, calves!

The other measurement was in performance in the Tabata which was part of yesterdays workout; as a reminder, 20 second sprints, 10 seconds rest for 8 sets for each activity.

Tabata stats after four weeks:
Squats - increase of 13%
Push ups - increase of 38%
Plank - increase of 60%
Jump rope - hard to count revolutions while sprinting but anecdotal my stamina is vastly improved.

We finished the workout doing ladder work which I always like but we added cones to incorporate additional movements; side steps, sprints, etc.

A good day and until tomorrow.

T

Week five, Weigh-in #4

SOOOOO CLOSE...to 20 lbs!

Four weeks in, 1/3 of the way through the project, and oh so close to 20 lbs. I had a solid week on the scale however with losing 5 lbs. Very happy about that but I so wanted another .1 of a pound to drop off the scale. In fact I climbed on 4 times this morning hoping it would happen; maybe if I exhale while standing on it, or shift my weight forward, back, side...damit no luck :)

Never the less here are the numbers

Beginning: 269.5
Week 2: 257.2
Week 3: 254.7
Week 4: 254.7
Week 5: 249.6
Loss: 5.1
Total: 19.9
% of goal lost: 47%
% of weight loss for the week: 2%
% of weight loss overall: 9%

Until tonight.

T

Week four, Workout #12

Can you believe it, a Friday without rain, wind, and or hail! It was such a nice day!

That and I have now completed one month of training; 1/3 of the way through the program and I feel great. Sure, sore at times, but overall great; more energy, my body does not ache in the mornings...from doing nothing! Bring on summer and the wakesurf season, I am so ready.

Friday, in addition to the weather, was another great workout. Hard as usual and we have begun to add to fundamental exercises with additional movements; e.g. Push ups with the medicine ball with one hand on the ground and the other on the ball has been modified to do a push up on one side then roll the ball to the other hand and right back into a push up. Alternating sides for the reps.

We started with a normalized warm up except for two things. First we did jumping jacks verses running and we did more hip streatching/work in warm ups to get the loose. Once warm we did some moderate paced job sprints. This entailed a jog with a sprint in the middle and back to a jog pace across the football field. We went from that to liners or, as some call them, suicides. We did a combo of sprints from the goal line to the 5,10,15,20 then 10,20,30, and 40 yrd line to doing the same with side shuffles. From there we did some new medicine ball work. Two new things were while on my knees Anthony would throw the medicine ball to me and I'd chest pass it back. As I did this I would fall forward into a push up. Exploding back up from the push up, I'd catch the ball and do it again. This was cool but hard. From there we did what I'd call a caber toss or keg toss. I'd hold the medicine ball do a squat and explode up throwing the ball over my head behind me. As rest between those sets I'd do core twisting side passes. Lastly, we did ground work with those modified push ups explained above, squats, planks and bridge work using the ball to add instability.

It was a great workout.

Until next time.

T

Week four, Workout #11

Wednesday and we were right back at it! Great weather, great workout.

I think my body is adjusting to the new eating program, i.e. eat more, and I am a week into it.

The workout started with the normal warm up and then we went to work...and work I did. Anthony said yesterday that today was a heavy cardio day and he wasn't kidding. We did explosive squats jumps with an overhead press using the rubber band that Anthony held behind me at ground level then right into a split single leg squat with punches using the same rubber band. Additionally, we did short sprints and side shuffles around cones with rubber band speed curls as a break. Lots of reps, lots of speed, very little oxygen! It was to the point that my lungs felt like exploding...but it feels great now. We wrapped up with mountain climbers right into a plank for three sets and then sit ups into a bridge for another three.

Again, great workout. We are back to it Friday but I have my eye on Monday a bit as we are going to compare baseline Tabatas and measurements.

Until then.

T

Week four, Workout #10

After a change in schedule that shifted Mondays workout to today, we were right back at it.

Today was all about the TRX! http://www.fitnessanywhere.com/

The TRX is an amazing training tool. If you have not checked it out before, do so. After an adjusted warm up which consisted of jumping rope instead of running we got right to the TRX. We did a series of different exercises including; push ups, two leg squats, one leg squats, cruches, I's, Y's, M's, and more. Hard to explain how hard those exercies on the TRX are.

It was a great strength workout and we mixed in cardio with rounds of jump rope!

Tomorrow we are back on schedule.

Until then.

T

Week four, Weigh-in #3

Frustration!

It has happened, zero weight loss for a week. I figured it would happen at somepoint but not this soon. I think because I was told to eat more, my body hasn't adjusted. As Anthony said, lets lose weight the right way. Not starving rather the right way; fueling the body to be better.

At the Macro level this capped off a crumy week for many reasons but not what I wanted to see. Never-the-less, I am buying in and moving on.

Oh by the way, no workout today as we adjusted the schedule for the week; Tues, Weds, Friday.

Here are the numbers

Beginning: 269.5
Week 2: 257.2
Week 3: 254.7
Week 4: 254.7
Loss: 0
Total: 14.8
% of weight loss: 0%
% of goal lost: 35%

Until tomorrow.

T

Week three, Workout #9

Friday = Rain!

Every Friday workout thus far has included rainy weather. Not sure why that is. But we are out there regardless. That said I found it interesting that the Leland girls lacrosse team was out there playing and the jv team practicing. Good for them!

Since Wednesday I've been trying to eat more as requested, um, er, ah demanded by Anthony. I ate more for dinner Wednesday and consumed about 500 calories more on Thursday. Today, about the same 500 more. I am still not mentally over it yet, that this is right, but there are people out there that know this stuff and are smarter than me so I am in.

The workout was great, increasingly harder than others and definitely the hardest cardo work I've done to date. It is fun to see the progression I am going too. Adding complexities to fundamental exercises. It is more dynamic, fun, hard.

Anthony brought out two three items to play with today. After the normal warm up or active warm up as he calls it (I get winded doing it...) we worked my hips. As I've stated before, my right hip is weak. No idea why but its good to know and work it. So we strapped on the ankle cuffs connected with a rubber band and we did side steps. 30 yards up and back, up and back, up and back...you get he point. Between those sets we'd do side stride single leg squats. After that work Anthony pulled out the heavy bar; a 5 foot, 20lbs (guessing the weight) bar. With this, I'd hold it over head while doing squats then use a close grip and go right into a standing chest press with the bar vertical then right into a fast paced run. GASSED, we'd go right back into this. For three sets - this kicked my ass - the squats and presses were for time not reps. Last item out of the grab bag of fun was the medicine ball. Yes, that medicine ball, featured here in this forum in Kodachrome color. The work was similar to what you have seen in pictures here and the video on my facebook page but with more dynamic moves. e.g. the close wall throw seen on the video incorporated doing squats at the same time...try that one with your kids four-square ball, never mind the medicine ball.

I came home and ate a good snack right after the workout, soaked in the hot tub, and just finished dinner...I might just be asleep by 9pm.

Have a great weekend, until Monday...

T

Week three, Workout #8

Man what a good good workout and much needed after two crummy stress filled days at the office.

So as we walked to the track we talked a lot about nutrition, which we do normally, but this time Anthony told me stuff that either I didn't want to hear or that I could not comprehend. EAT MORE! I am not consuming enough good calories. I guess I know that but it is so against what I've learned - less in than you burn to lose weight. Anyway, Anthony does not want me to track my food intake anymore. He knows I am eating the right stuff so just more of it. I'll have to figure it out as I currently eat three meals and two snacks. Guess I need to add to the snacks for more caloric intake. On to the workout...

Today was by far the hardest I've worked yet or should I say in 6 years! Normal warm up and such but the two main activities were a modified kick boxing and some plyo. We also did some good good core work.

When I worked out with Anthony 6 years ago he would bring out the bag and gloves and we'd box/kick; a great workout. This was slightly modified as during the reps he would call out "Sprawl" and, for those that have wrestled know but for those that don't, I'd drop to a burpie push up, bounce up and re-engage. So either while boxing or kicking we'd do this...Oh My God, it hurt but feels good know. The plyo was interesting. In a push up position, I'd go half way down and hold it. Not up and down just holding...PAIN. Core workout with a rubber band capped off the day.

By far the hardest day but, again, it feels really good know. Know if I can only mentally get over eating more! I know it is the right thing but it will be hard. For example, after the workout I had protein shake 130 cals, 36grm of protein. Two hours later I had a cheese stick 80 cals, tomato soup 280cals, and some stir fried mushrooms and spouts maybe 100 cals and I am stuffed...not sure I could eat more right now. Well see how I feel tomorrow.

Until Friday...night

T

Week three, Workout #7

One nice thing about getting back into shape and one that I noticed this morning was that my clothes are starting to fit better! This is pretty cool especially since I only lost 2.5 pounds this past week...I know, I know that is normal but still.

So week three of workouts. Normal place/time and warm up. Another noticeable difference was during my warm up laps I was not nearly as winded as when I began training. No duh, right? But it is cool to see progress.

Funny that near the end of my warm up Anthony asked me to jog up the track about 40 yards, turn around and come back. Then, again, up the track and back. This was at a very light jog and I must have been giving him an inquisitive look as he said to me; "I am just trying to get the visual of your rupturing your achillies out of my mind from 6 years ago". LOL this made sense so I kept doing it.

Today was about sprints, burpies, and one-leg squats. Interesting too that sprints are what I was doing when I ruptured my achillies. These went well and were only about 60% speed but I did it! Burpies are tough no matter what shape you are in and the focus on squats and hips HURT. But it is all good. I noticed today as I was working my hips that my right hip is very weak in comparison to my left...very odd.

Did I mention that the weather sucked too? Cold, wind, and HAIL! This is California, we don't do hail; Whiskey Tango Foxtrot.

Until next time, night!

T

Week three, Weigh-in #2

Second weigh-in, Beginning of week three. Traditionally (like I really know about this stuff, hell I just watched it on TV) week 2 is tough to lose weight. e.g. The Biggest Loser. I think your body begins to adapt and say, "oh shit, I'm not getting as much food I better store some". This has happened to me. While I did not deliver a huge weight loss this week I did have a respectful 2.5 lbs.

Here are the numbers

Beginning: 269.5
Week 2: 257.2
Week 3: 254.7
Loss: 2.5
Total: 14.8
% of weight loss: 1%
% of goal lost: 35%

As I look forward to week three of workouts, I can tell you that Anthony said we're stepping it up this week. Remember that each workout was progressively harder but know, maybe, exponentially harder. Regardless I am looking forward to tonight's workout.

T

Week two, Workout #6

Friday! Must mean ladder work.

Today was another good day. We worked on Plyometrics and strength. Warm up was good and normal except we skipped rope instead of running.

We started with lunges and other static core work and then went to the ladder. We went through many variations of working through the ladder but instead of jogging back to the start or back tracking through we would do jump squats back to the start then do push ups. Three cycles of each ladder step; I think we did 4 sets with 3 cycles each. After kicking my butt through that we did arm over head stationary squats then right into rubber band squats with a military press. Thereafter, I did normal push ups then speed presses with the rubber band. Lastly we went into core/oblique work with the rubber band.

Good, hard, fun workout.

Eating is still really good and I've added a mid-morning snack which rounds to three meals and two snacks. Weight loss this week should be interesting. Like the Biggest Loser show, it is known that week two is a tough week to lose weight. I am at that point this week. Everything is going great but I am not losing like last week. This, of course, makes it hard from a motivation stand point but I know I am dedicated and doing the right thing so I'll push through. We'll see what Monday's weigh-in brings.

Until then...

T

Week two, Workout #5

Here goes...the much anticipated week two, Wednesday workout update! And as an added bonus I solicited a production crew to come take some pictures and video. See the things I do for my peeps! Yesterday and today my quads were a bit sore after doing 140+ squats, skipping rope and running. Eating is still on par; no temptations, no digressions. Workout 5 was good, again progressively harder the rest and fun because it was different than all the others. After the running, stretching and warm ups we primarily did medicine ball work. The hardest of these activity was the following. On the track straightaway and assuming a soccer throw in style stance I would throw the ball as far down the track as possible, about 10 yards, and then do lunges until I get to the ball. Once there I'd place one hand on the ball and the other on the ground and do push ups! Back up, we'd do it again...for 100 yards! My highly paid production crew did not get there in time to film it but we do a few other things documented. These pictures and video are from the end of the hour. Clearly gassed as you can see in the video. We ended with the plank on the ball for a few sets. Good workout, feel great now! Enjoy the pics and video...until Friday! T

Week two, Workout #4

Monday! Honestly I was looking forward to today...maybe more on a personal level and less on the Cisco month-end perspective but regardless I was looking forward to it.

Weigh-in and Training day!

As you know the weigh-in went well. On par with what I expected and I was pleased to see the results; a little affirmation goes a long way.

Today's workout was all about Tabata. Something foreign by name to me hours ago but essentially it is sprints with little rest between sets. After our warm up, we went right to it.

Tabata = 8 sets of 20 second sprints with 10 seconds of rest in between.

First up: jump rope as fast as you can go while maintaining control...20 seconds on 10 seconds rest; rinse, dry, repeat for 8 sets..by the end, doing okay.

Second up: squats, again as fast as you can go while maintaining control...20 seconds on 10 seconds rest; rinse, dry, repeat for 8 sets..these hurt a bit but even on the 8th set, some 140 squats in, I was able to do 16 squats in the last 20 seconds. Go ahead and give this a try if you think 16 is easy :)

Third up: push ups. By now you get the cadence but OMG these were so hard. I remember back 6 years ago and I could rattle off 100 push ups in a row with no issue but today, no so many. Near the end I was only able to push out 4. Not feel strong :(

Fourth up: planks. These used to be a cake walk but clearly to much cake has made this HARD. Like the push ups, I struggled to stay in a plank on the final sets for the entire time. Feeling...PAIN.

That said, this was all good. Being pushed. We went on to do more work of course but it was not nearly as intense. I can tell after a week that my recovery time between sets or exercises has improved. Don't get me wrong, I am gassed by I am able to get my breathing back sooner and control it. I think carrying 12 less pounds helps here too.

Already looking forward to Wednesdays workout.

Until then.

T

Week two, Weigh-in #1

Week two starts with a weight-in. I know I shouldn't put too much stock into either losing a little or a lot but honestly I wanted to see results, get validation for the change, and payoff for a week of hard work. Instant satisfaction right!

Without further ado a reminder of my start weight; 269.5

Start: 269.5
Week 2: 257.2
Loss: 12.3
% of weight loss: 4.6%
% of goal lost: 29%

I am pleased. In some respects, this is what I expected but I also know it is never easy.

Okay now time to get the kids to school, me to work, and to see Anthony again tonight for workout #4.

T

Day Five, Workout #3

So no update or workout yesterday as I had to change up my schedule (Thurs to Fri) so I could attend the Of Course Golf premier in San Francisco last night; http://ofcoursegolf.com/

Today I feel pretty good. soreness is subsiding eating is on par. No alcohol or chips...my vice!

So today, here comes the rain. Weather better suited for beers and a hottub but being committed, Anthony and I both said rain or shine when we started. Raining hard, blowing hard yet here I go to the track. At least I brought an umbrella for Anthony; didn't work in softening him up to take it easy on me.

The workout was fun, hard yes but fun. We did the normal warm ups with laps and then got into it. What made it fun was doing ladder work. I like that thing, not sure why. It is a great training aid for quickness and agility. We mixed in running laps with skipping rope with the ladder. We worked in upper body at the end with rubber band resistance. All with intense intervals! To the point that I was nearly out of breath often. Anthony would not back off until he knew I was on the verge. I would guess that being worked by a trainer produces 35-40% effort. This requires a very good trainer and one that you trust and who motivates you; I get all that from Anthony.

In all, it was a great workout; I was pushed, it was hard and intense...I like that. Fun too in the rain and wind because, like the fat guy on Wednesday, I am way better than most for having done it!

Pretty good set of workouts for week one as well. All progressively harder and more intense. I was reflecting back to 6 years ago and how absolutely intense our workouts were. I know, I know I was in amazing shape but still hard to imagine doing that now. But I'll get there in a few months.

The hottub minus beers did come into play tonight....ahhh wonderful.

Weight in day is Monday. I'll step on and report out. I doubt I'll do pictures for week one but who knows I might surprise you all. A small insight, I have already lost over 10% of my goal of losing 42lbs after 4 days. Might have to set the bar higher. Granted now that I said that, I'm jinxed and will gain weight over the weekend lol. We'll see...until then, have a great weekend.

T

Day Three, Workout #2

Day three, the day I fully expected to be most sore; second morning after initial workout. Honestly though, not so bad. Quads and lower back were still sore but not much more than day two. My lats and arms were sore, however, which was new.

Still a bit tired and I still blame the dogs for it. Had the same breakfast; 1/2 cup of breakfast, 1/2 cup of milk, and a pot of coffee :)

Overall eating I am still tracking around 1500-1600 cals per day with about 100 grams of protein.

Today was the first test of being outside the norm. I was meeting colleagues for lunch at Togos. I was thinking, crap, do I bring in my own food? What do I do? I decided to figure it out within my bounds but with their offerings. I went through their nutrition and found that I could do a small soup and half sando. It was good, filling and only 500 cals and had 23 grams of protein. Success!

Now, today's workout. IT WAS HARD!

Workout two, sore, tired, adjusting...no couch, chips, beers!

It was tough, It kicked my butt a bit. Half way through Anthony looks at me and says; "welcome to Project 42". I knew then it was on. It was hard because of two things I think. 1. I was sore and 2. Anthony worked me harder...duh huh.

Funny too while working out on the Leland track they were preparing for a girls varsity soccer game on the turf inside the track, warm ups, fans in the stands, announcers on the PA...everyone there looking at ME! Well maybe not but certainly as I am sucking wind it feels like that. It was easy to dismiss, however, because I'd look in the stands at a big fat guy sitting there and say to myself; "I am so much better than you!"

Time to relax, maybe hottub, and get some rest. I'll post weekly weigh-ins each Monday.

Night!

T

Day two, part two

Still feel pretty good tonight. Maybe a bit more sore this afternoon but doing okay.

Drank more water today than yesterday and eating was still spot on. Concerned that I might not be eating enough calories but that can be adjusted. I've been about 1500 cals per day and around 100 (average) grams of protein. All broken up between three meals and a snack.

I am a bit tired...likely just the shock to my body from working out. Slept good last night but only about 7 hours. I'll get to bed earlier tonight and once the Olympics are over that should help my sleep too ;)

Less than 24 hours until workout #2.

T

Day Two

Surprisingly I don't feel as sore today as I expected. I feel it in my lower back and quads for sure. It should be interesting how I feel tomorrow morning as I usually am the most sore two days after a workout.

Not sure I've posted this but the plan is to work out three days a week; Monday, Wednesday, and either Thursday or Friday.

I am already looking forward to tomorrow's workout.

T

Workout #1

Workout #1 is in the books!

As some may know and others have read, this day has been 6 years in the making; not necessarily in a good way :)

Today was great...anticipation, excitement...a kid in a candy store...maybe not the best analogy, how about a virgin in a brothel...okay stopping while I'm still ahead...today went well.

I eating was spot on albeit maybe a bit shy of calories. I consumed 1572 calories and 137 grams of protein. Avoided chips, beer, and all those good things :)

I met up with Anthony at the track at 5pm; early of course as I hate being late. BUT he beat me there...damit! Here I am walking to the track and I feel guilty so I start jogging over to where he was. Sure, he had to pick the furthers spot from the entrance gate. Regardless, I could not walk over to him so I jogged. Winded I gave him a big hug! Surprised him I am sure but I was very happy to see him and know that the hard part was over; commitment. I was there, ready to go, to trust Anthony and make myself better. I gave him his hat - one matching mine, except for the initials on the back - and off we went.

We talked for a few minutes and then ran a lap, he ran with me. One lap, 440 yards and so it was on. We progressed through various strength, core, and flexibility exercises broken up by laps on the track. We closed with stretching...What A Great Day!

I feel good, I will be sore, but I remember back...6 years when I was in great shape...and know I can get back there.

I am trying to figure a way to share my meals...once I figure that out, I'll add it in.

In keeping with my transparent 'open kimono' style here is a pick of me this morning. Scary yes but that is what it is. I spared you all the naked one I took moments before, thank me later.

Okay done for now and time for bed.

T

Day One

Okay here we go.

I feel I am going to become friends with the measuring cups for a while as I relearn portion size.

For breakfast today I had 1/2 cup of grapenuts with 1/2 cup of non-fat milk. 240 calories.

I am brewing a pot of coffee, as usual. Not sure if I can give up the coffee. Chips sure, beer sure, but coffee? How about I drink extra water?

Oh, and btw - 269.5 is the official start weight.

Office here I come.

T

Tomorrow is the start; day one

Project 42

T minus 7 hours and counting

Well, almost 6 years to the month of rupturing my achilles and being forced to stop training, I am getting back to it. Yes the past 6 years have been fun; drinking, eating, and taking it easy but I am paying the price.

I've reached out to Anthony Mcpherson, my trainer 6 years ago, and he is in for another round. Anthony is great to work with and is a very good trainer. I am really looking forward to it but know it will kick my ass. That is a good thing.

So tomorrow I weight in and meet at 5pm for session #1. Anthony knows me and knows what I need to work on so he will design the workouts. We'll consult on diet and I will design and make the meals. I've done this before, I know what to do, Just need to commit.

Oh, as for the title; Project 42. I want to get back into shape, lose 42lbs by the time I turn 42; Project 42! I've got 90 days. I suspect I'll weigh in at 270 tomorrow morning. Anthony will take the other baseline measurements tomorrow. I'll post them after the first session.

One last indulge tonight as I watch USA vs. CAN Olympic Hockey. Beer and chips...I'll pay the price for those tomorrow I am sure.

Okay, rest, eating right, working hard...until tomorrow.

T