fatoldmanworkout

Hey all. I’ve been sick. I’ve been stressed as hell at work. I’ve been working some days from 8am till 3am the following morning, sick as a dog.

Talk about stress! My cortisol levels must be off the charts. I haven’t been able to get better so I’m on Azythromycin and prednisone (steroids). I haven’t been able to work out at all.

Today I had enough of feeling bad. I am on vacation in Palm Desert and I am feeling slightly better. So, I went to the fitness center and did some HIIT training. I did a 3 minute warm up on the exercise bike, 6 intervals (treadmill, eliptical, weights), and then about 15 minutes of the exercise bike again, varying the intensity. I felt great! I needed that so bad.

After the workout I hit the hot and cold pools. I was completely relaxed, and now I’m ready to go back tomorrow. I can’t wait to get back into the swing of things and start making some more videos.

As an aside, the thumb that I thought was broken just over a month ago may be a ripped tendon. I may have a UCL injury that may or may not require surgery. Woo hoo!

Alright, it’s time to relax. I’m on vacation!

I took it easy today and did some active recovery.

My legs are hurting from the 100 squats that I did yesterday. I had to work them a little so the pain wouldn’t be to bad (a little lite exercise can help you recover a bit).

My workout consisted of:

10 minutes on the eliptical

10 minutes of the crunch machine

10 minutes of the stationary bike

I have a slight sore throat this afternoon. I hope that I am not getting sick.

Sunday’s Weigh In: 221.5 lbs (GAINED 3 pounds).

The holidays are a tough time for everyone. I’m fighting the cold weather, holiday treats, and my appetite. I had an extra plate of food and 3 beers last night. That’s all. I’m not binging too much. But it’s still a struggle to keep my weight in check. Today I am going to do at least 2 workouts to try to get this under control. I have a holiday party tonight, so there will be even more temptation.

Workout #1 (morning)

Today I did high intensity interval training… 3 minute warm up, intervals between the stationary bike and with weights, and a 3 minute cool down.

Workout #2

I decided to search youtube for video challenges and as a way to find a new workout. I found a 100 rep squat challenge! Took me longer than the challenger (8 minutes as opposed to 6 minutes), but I’m happy with the results and the workout was great!

Workout #1

Today I went to the gym on my lunch break. I did interval training… 3 minute warm up, 6 intervals of running on the treadmill from 7.0mph to 8.5mph with rest periods at 5mph.

Workout #2

When I came home I did a quick biceps workout. I stayed pretty light because of my hand injury and I did 9 sets of standing curls and alternate hammer curls.

I’ve had a cold for a few days now, but that is no excuse to stay away from the gym!

Since my thumb is still sprained badly after three weeks, I did an easy weight workout. I did chest and delts for some light weights. It didn’t hurt too bad, and I took care not to overdo it.

With a cold I was going to do some light cardio for 20 minutes, but once I started to warm up, I felt really good. After the warm up I did intervals (all on a stationary bike) and then a 3 minute cool down.

I actually felt better and less sick after my workout! Woo hoo!

Here is my video from Sunday’s workout (I finally found the time to finish editing it):

Today I am feeling a little sick. I think that I caught a cold that has been going around at work. That didn’t stop me from exercising. I did HIIT training for about 20 minutes or so.

HIIT

I was also video taping with my good camera to start up my youtube channel again. Unfortunately, I bought the wrong firewire cable (I need a 4pin/4 pin and I bought a 4 pin/6 pin by mistake). I will pick a new one up on Monday.

Weigh In: 218.5 lbs today

I seem to have plateaued at this weight. I am still nursing a hurt hand and a slight cold, so I am not working out as intensely as I could be.

I apologize for not blogging! It has been way too long. Here is what has been going on:

1. I ACHIEVED MY GOAL WEIGHT. I am down 34 lbs from where I started.

2. I changed my weight lifting routine.

3. I turned my cardio routine upside down.

Today I am 219lbs. I can see the start of a six-pack slowly being uncovered… Very slowly.

I was primarily lifting weights like I always had, to gain strength. I have changed things up. I have even invented different variations of exercises to work multiple muscle groups at one time. I’m using “super sets” and “giant sets” for all of my weight workouts.

I have stopped running for 30-45 minutes at a time, and I do only high intensity interval training (HIIT). It WORKS! The weight stays off.

To jump start my weight loss efforts again, I went vegetarian for a while. I lost weight rapidly, but I had a hard time getting enough protein. Now that I am eating meat again, my veggie and fruit intake is a lot higher.

All of the aforementioned changes have helped me reach my goal weight, but it isn’t over yet. It’s time to set some new goals. Now that I weigh what I want to weigh, it is time to weigh what I should weigh. I’ll be redefining my fitness and weight loss goals soon.

My road has been a difficult one. I still play like I’m 18 and I frequently injure myself, which hinders my progress. But I have to be me. I have to feel like I’m living. Right now I have screwed up my right hand from boxing with my brother. The X-rays were negative for a broken thumb, but it is extremely painful after two weeks and I can’t lift weights at all; so I’m focusing on intense cardio.

I’m glad to be back and I will get back to blogging!

Today was pretty intense. I went back and forth from the bench to the bike. It is still too damn cold and dark after work to do my crazy workout stuff that makes the neighbors think that I’m crazy. But I still get a pretty decent workout indoors.

Not me. I don't bench that much anymore!

Weights:

Chest (Flys, Flat bench dumbbell presses, flat bench barbell presses)

Abs:

Crunches (4 sets of 30 reps)

Cardio:

30 minutes on the bike trainer (varying intensity)

Weights:

Biceps

Back

Abs - 4 sets of 30 crunches

Cardio:
30 minutes in the exercise bike

Weight loss:
My experiment on Sunday with Starving myself has backfired. I shot up a couple
of pounds. It appears that consistency with my 2000 calorie plan (with the
occasional cheat meal), works great. Starving myself instantly sends my
metabolism into defense mode.

I was out of town today with some time to kill. I went to the 24 Hour Fitness gym in Valencia, California.

Delts - I did a pretty intense delt workout.

Triceps - I did a moderate tris workout

Eliptical - 30 minutes varying the intensity

Exercise bike - 20 minutes, moderate to hard

I have been sticking to 2000 calories a day, every day during the week. Friday night I threw all caution to the wind and had a full plate of Mexican food and 2 Patron Margaritas. I think that I have earned it.

Today I made up for my gluttony by starving myself. I had a cereal for breakfast and 2 coffees all day before my hard workout. After the workout I went in the hot jacuzzi and felt a little dizzy. Then I went in the lap pool and did 2 full laps. The pool was cold, and it felt amazing after such a hard workout. Then I felt like I was going to fall down when I got out of the pool. I went in the steam room, which wasn’t that hot, got back into the jacuzzi for another 5 minutes, and really felt like I was going to pass out, so I called it quits. I had a light dinner when I came home.