Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

LBWO

• QUADS
  
  DB Squats
  1. 12/5 : 12/5 (5)
  2. 10/10 : 10/10 (6)
  3. 8/15 : 8/15 (6)
  4. 6/20 : 6/20 (7)
  5. 12/25: 12/25 (8)
  
  DB Squats (until I can get stands for Barbell Squats)
  1. 12/25 : 12/25 (9)

• HAMSTRINGS
  
  Straight Leg Deadlift
  1. 12/5 : 12/5 (5)
  2. 10/10 : 10/10 (6)
  3. 8/15 : 8/15 (6)
  4. 6/25 : 6/25 (7)
  5. 12/20 : 12/20 (8)
  
  Dumbbell Lunges
  1. 12/5 : 12/5 (10)

• CALVES
  
  Angled Calf Rise
  1. 12/10 : 12/10 (5)
  2. 10/15 : 10/15 (5)
  3. 8/25 : 8/25 (6)
  4. 6/25 : 6/25 (7)
  5. 12/25 : 12/25 (8)
  
  One Leg Calf Rise
  1. 12/15 : 12/15 (10)

• ABS
  
  Bent Knee Leg Raises
  1. 8 : 8 (6)
  2. 7 : 7 (7)
  3. 6 : 6 (7)
  4. 6 : 6 (7)
  5. 9 : 9 (9)
  
  Floor Crunches
  1. 12 : 12 (8)

My form on the DB Lunge is better. I'm struggling with the One-leg Calf Raises. I need to back off the weight to 10 lb for now until I can do all 12 reps on the right leg (right now I'm doing about 7, then the other leg, then coming back and finishing the right leg).

It's time to move up the weight on the first exercises for each group.

The form on the bent knee leg raises is improving, at least on the first few reps. I'm just gonna keep going like this until things fall in line.

EXERCISE: Stationary Bike
TIME: 20 min
SPEED: 12 mph
DISTANCE: 4.20 miles
CALORIES: 127 kcal
PEAK HR: 204 bpm

Used the Pulse Oximeter, which I trust fairly well, and it showed that I peaked at 204 bpm. Interestingly, that peak was on the third interval, not the final and hardest interval, which peaked at about 192 bpm.

The good news is that my O2 levels stayed well above 90% the entire time.

Took my bike for a ride. 11.6 km (per the unverified bike computer) in 45 minutes. The bike worked okay, but the derailers and brakes were anything but smooth. Can probably adjust the derailers but the brakes are just a bad design and I don't know what can be done about them -- I spent several hours trying to get them to work well when I bought the bike more than fifteen years ago. But at least the brakes to work reasonably well at actually stopping me when going downhill which is something that they didn't do when I weighed 100 lb more than now.

I don't know how much actual bike riding I will do at this point. I definitely enjoyed being on a bike again, but the winter will be shutting me down pretty soon. I think I can best look forward to getting back into bike riding in the spring, hopefully at my goal weight and in good physical shape from my workout programs.

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

UBWO

• Chest
  
  DB Press
  1. 12/10 : 12/10 (5)
  2. 10/15 : 10/15 (6)
  3. 8/20 : 8/20 (7)
  4. 6/25 : 6/25 (9)
  5. 12/20 : 12/20 (10)
  
  DB Flies
  1. 12/10 : 12/10 (10)

• Shoulders
  
  Side Raises
  1. 12/5 : 12/5 (5)
  2. 10/5 : 10/5 (6)
  3. 8/5 : 8/5 (7)
  4. 6/10 : 6/10 (8)
  5. 12/5 : 12/5 (9)
  
  Bent-over Raises
  1. 12/5 : 12/5 (10)

• Back
  
  One Arm DB Rows
  1. 12/5 : 12/5 (5)
  2. 10/10 : 10/10 (6)
  3. 8/15 : 8/15 (6)
  4. 6/20 : 6/20 (7)
  5. 12/25 : 12/25 (9)
  
  DB Pullovers
  1. 12/15 : 12/15 (8)

• Triceps
  
  Lying DB Extensions
  1. 12/5 : 12/5 (6)
  2. 10/5 : 7/5 (7)
  3. 8/5 : 8/5 (8)
  4. 6/10 : 6/10 (9)
  5. 12/5 : 12/5 (10)
  
  DB Extensions
  1. 12/15 : 6/15 (10)

• Biceps
  
  Seated DB Curls
  1. 12/5 : 12/5 (5)
  2. 10/10 : 10/10 (6)
  3. 8/15 : 8/15 (7)
  4. 6/15 : 6/15 (9)
  5. 12/10 : 12/10 (9)
  
  Hammer Curls
  1. 12/10 : 12/10 (10)

Pretty good workout, overall. Getting a handle on most of the exercises.

EXERCISE: Stationary Bike
TIME: 20 min
SPEED: ~13 mph
DISTANCE: 4.30 miles
CALORIES: 130 kcal
PEAK HR: 228 bpm

Didn't plan on going over 12 mph, but my natural pace seems to have increased into the 13 to 13.5 mph range, so I went with it. Over the entire 20 minutes I averaged 12.9 mph. It pushed my, but no excessively. My heart rate did peak at 228 bpm, but came down below 200 bpm within about 20 seconds of lowering the resistance level, so that doesn't concern me too much. I haven't decided if I will set the target speed to 13 mph or not.

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

LBWO

• QUADS
  
  DB Squats
  1. 12/10 : 12/10 (5)
  2. 10/15 : 10/15 (6)
  3. 8/20 : 8/20 (7)
  4. 6/25 : 6/25 (7)
  5. 12/20: 12/30 (9)
  
  DB Squats (until I can get stands for Barbell Squats)
  1. 12/25 : 12/25 (10)

• HAMSTRINGS
  
  Straight Leg Deadlift
  1. 12/10 : 12/10 (6)
  2. 10/15 : 10/15 (6)
  3. 8/20 : 8/20 (7)
  4. 6/25 : 6/25 (8)
  5. 12/30 : 12/25 (10)
  
  Dumbbell Lunges
  1. 12/5 : 12/5 (10)

• CALVES
  
  Angled Calf Rise
  1. 12/15 : 12/15 (5)
  2. 10/20 : 10/20 (6)
  3. 8/25 : 8/25 (7)
  4. 6/30 : 6/30 (7)
  5. 12/25 : 12/25 (8)
  
  One Leg Calf Rise
  1. 12/10 : 12/10 (10)

• ABS
  
  Bent Knee Leg Raises
  1. 8 : 8 (6)
  2. 7 : 7 (7)
  3. 6 : 6 (8)
  4. 7 : 7 (8)
  5. 9 : 9 (9)
  
  Floor Crunches
  1. 12 : 12 (7)

My form on the Bent-Knee Leg Raises is improving.

EXERCISE: Stationary Bike
TIME: 20 min
SPEED: 13.3 mph
DISTANCE: 4.44 miles
CALORIES: 134 kcal
PEAK HR: 196 bpm

Even though I was over 13 mph nearly all the time, my HR only peaked at 196 bpm during that last interval (where it should) and my peak during the other intervals rose steadily (as it should) getting to ~ 180 bpm on the third interval. So my heart rate is coming down pretty nicely.

Intensity-wise, this was a very good workout. It pushed me and in the final interval I truly don't know how much more I had in me to give. I'll stick with this target for my next one.

Walked to Mail House yesterday evening. Distance is about 5.9 miles. Time was 2:19:11. Vertical change is ~400' going there and ~800' coming back.

[QUOTE=wbahn]Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

UBWO

• Chest
  
  DB Press
  1. 12/10 : 12/10 (5)
  2. 10/15 : 10/15 (6)
  3. 8/20 : 8/20 (7)
  4. 6/25 : 6/25 (8)
  5. 12/20 : 12/20 (9)
  
  DB Flies
  1. 12/10 : 12/10 (9)

• Shoulders
  
  Side Raises
  1. 12/5 : 12/5 (6)
  2. 10/5 : 10/5 (6)
  3. 8/5 : 8/5 (8)
  4. 6/10 : 6/10 (9)
  5. 12/5 : 12/5 (9)
  
  Bent-over Raises
  1. 12/5 : 12/5 (9)

• Back
  
  One Arm DB Rows
  1. 12/10 : 12/5 (5)
  2. 10/15 : 10/20 (6)
  3. 8/20 : 8/25 (7)
  4. 6/25 : 6/30 (9)
  5. 12/25 : 12/25 (10)
  
  DB Pullovers
  1. 12/15 : 12/15 (8)

• Triceps
  
  Lying DB Extensions
  1. 12/5 : 12/5 (6)
  2. 10/5 : 7/5 (7)
  3. 8/5 : 8/5 (8)
  4. 6/10 : 6/10 (10)
  5. 12/5 : 12/5 (10)
  
  DB Extensions
  1. 12/15 : 5/15 (10)

• Biceps
  
  Seated DB Curls
  1. 12/5 : 12/5 (4)
  2. 10/10 : 10/10 (5)
  3. 8/15 : 8/15 (7)
  4. 6/15 : 6/15 (10)
  5. 12/10 : 12/10 (10)
  
  Hammer Curls
  1. 12/10 : 12/10 (10)

EXERCISE: Stationary Bike
TIME: 20 min
SPEED: 13.7 mph
DISTANCE: 4.58 miles
CALORIES: 137 kcal
PEAK HR: 188 bpm

A very good workout. Definitely hit the 10s. My peak HR dropped a bit more, despite a slightly higher pace.

I may -- emphasis on may -- go to a nearby school track and see if I can jog any distance at all. I don't have any expectations of how it will turn out if I do, but I'm just kind of curious.

Category. | ............ Age ............ |
......... | ... 40-49 ... | .... 50+ .... |
Very Poor | 18:31 & over. | 19:01 & over. |
Poor .... | 16:31 - 18:30 | 17:01 - 19:00 |
Fair .... | 14:01 - 16:30 | 14:31 - 17:00 |
Good .... | 11:31 - 14:00 | 12:01 - 14:30 |
Excellent | 11:30 & under | 12:00 & under |


1.5 Mile Run/Walk Time - 21:54

I guess my fitness category would have to be Extremely Poor and just barely above Pathetically Poor. But, it's a start and there's no where to go but better. And the fact remains that I did it. Weather permitting, I'd like to repeat the test at least once a month to see if I am actually improving.

My pace was barely better than walking. I did make it a full lap "jogging" before I had to walk. My time for that lap was 3:20, which is absolutely pitiful and equates to a mile time of 13:20 whereas my quick walking pace is right about 16:30. I walked the second entire lap and had a time at the half mile of 5:25. After those two laps I generally walked a quarter lap and jogged a quarter lap. My time at the mile was 14:40 and my time at the finish was 21:54, so at least I did beat 22 minutes, which I wasn't at all sure was going to happen after that first lap.

Body Measurements

Took new body measurements today. Probably should put these over in my Gym Log, too.

Date ... 05 SEP . 15 SEP . 21 SEP
Weight .. 252 .... 242 .... 239
Neck ..... 16 ..... 16 ..... 16
Chest .... 48 ..... 47 ..... 46
Waist .... 50 ..... 48 ..... 47
Hips ..... 44 ..... 42 ..... 42
Thigh .... 25 ..... 24 ..... 24
Calf ..... 18 ..... 17 ..... 17.5
Biceps ... 13 ..... 14 ..... 14
Wrist ..... 7 ...... 7 ...... 7

For comparison, here are stats from back in 2009

Date ... 15 MAR
Weight .. 340
Neck ..... 18
Chest .... 54
Waist .... 58.5
Hips ..... 51.5
Thigh .... 31
Calf ..... 19
Biceps ... 17
Wrist ..... 7.5

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

LBWO

• QUADS
  
  DB Squats
  1. 12/15 : 12/15 (5)
  2. 10/20 : 10/20 (7)
  3. 8/25 : 8/25 (8)
  4. 6/30 : 6/30 (8)
  5. 12/25: 12/25 (9)
  
  DB Squats (until I can get stands for Barbell Squats)
  1. 12/25 : 12/25 (10)

• HAMSTRINGS
  
  Straight Leg Deadlift
  1. 12/10 : 12/10 (5)
  2. 10/15 : 10/15 (6)
  3. 8/20 : 8/20 (7)
  4. 6/25 : 6/25 (7)
  5. 12/25 : 12/25 (9)
  
  Dumbbell Lunges
  1. 12/0 : 12/0 (10)

• CALVES
  
  Angled Calf Rise
  1. 12/20 : 12/20 (5)
  2. 10/25 : 10/25 (7)
  3. 8/30 : 8/30 (7)
  4. 6/30 : 6/35 (8)
  5. 12/25 : 12/30 (9)
  
  One Leg Calf Rise
  1. 12/5 : 12/5 (10)

• ABS
  
  Bent Knee Leg Raises
  1. 8 : 12 (6)
  2. 7 : 10 (8)
  3. 8 : 8 (9)
  4. 6 : 6 (8)
  5. 10 : 8 (10)
  
  Floor Crunches
  1. 12 : 12 (8)

My form on the Bent-Knee Leg Raises is improving -- the first set was good.

The DB Lunges without weight were much better in form.

The One-Leg Calf Raises are challenging, but I think the weight is right.

EXERCISE: Stationary Bike
TIME: 20 min
SPEED: 13.8 mph
DISTANCE: 4.59 miles
CALORIES: 138 kcal
PEAK HR: 195 bpm

A very good workout. Definitely hit the 10s. My peak HR was up a bit, but I was pushing the pace more during the high resistance portions.

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

UBWO

• Chest
  
  DB Press
  1. 12/10 : 12/10 (5)
  2. 10/15 : 10/15 (7)
  3. 8/20 : 8/20 (8)
  4. 6/25 : 6/25 (9)
  5. 12/20 : 12/20 (9)
  
  DB Flies
  1. 12/10 : 12/10 (9)

• Shoulders
  
  Side Raises
  1. 12/5 : 12/5 (6)
  2. 10/5 : 10/5 (7)
  3. 8/10 : 8/10 (8)
  4. 6/10 : 6/10 (9)
  5. 12/5 : 12/5 (9)
  
  Bent-over Raises
  1. 12/5 : 12/5 (9)

• Back
  
  One Arm DB Rows
  1. 12/10 : 12/10 (5)
  2. 10/20 : 10/20 (6)
  3. 8/25 : 8/25 (8)
  4. 6/30 : 6/30 (9)
  5. 12/25 : 12/25 (10)
  
  DB Pullovers
  1. 12/20 : 12/20 (10)

• Triceps
  
  Lying DB Extensions
  1. 12/5 : 12/5 (7)
  2. 10/5 : 7/5 (8)
  3. 8/5 : 8/5 (8)
  4. 6/10 : 6/10 (9)
  5. 12/5 : 12/5 (9)
  
  DB Extensions
  1. 12/15 : 9/15 (10)

• Biceps
  
  Seated DB Curls
  1. 12/10 : 12/10 (5)
  2. 10/10 : 10/10 (6)
  3. 8/15 : 8/15 (10)
  4. 6/15 : 5/15 (10)
  5. 12/10 : 12/10 (9)
  
  Hammer Curls
  1. 12/10 : 9/10 (10)

Was a good workout. Not as dialed in as a couple times ago, but I think that is because I am making progress but not adjusting properly for it. But I also think that the basic plan is pretty well in place.