2013-09-09 [Monday]
2013-09-08 [Sunday]
Best bike ever. Again. Dig the new skull cap. Absorbs perspiration and keeps it out of the eyes!
2013-09-07 [Saturday] OFF
2013-09-06 [Friday] OFF
2013-09-05 [Thursday]
Balls to the wall at the gym.
2013-09-04 [Wednesday]
TRX workout in Concord. Stairs for 10 minutes.
coffee, banana
protein shake ( 2 scoops = 48 gr. protein, 220 calories 16 oz. non-fat milk 180 calories, 18 gr. protein)
cheese crackers (need to figure out healthy Wednesday lunch given new schedule)
kale/white bean ravioli, tomato sauce, braised celery, romaine/tomato salad
2013-09-03 [Tuesday]
Workout in Walnut Creek. cable, dumb bell and body weight moves, stairs and rowing
oatmeal, banana, peanut butter, almonds, honey (new oatmeal recipe out of 8 hour diet)
protein shake ( 2 scoops = 48 gr. protein, 220 calories 16 oz. non-fat milk 180 calories, 18 gr. protein)
chinese leftovers, small bowl rice and sweet/sour pork
protein plate at diner: new york steak, hard boiled egg, cottage cheese, steamed spinach, tomato
almonds, red wine
2013-09-02 [Monday]
Workout in Walnut Creek.
oatmeal, banana, peanut butter, almonds, honey (new oatmeal recipe out of 8 hour diet)
protein shake ( 2 scoops = 48 gr. protein, 220 calories 16 oz. non-fat milk 180 calories, 18 gr. protein)
1/4 leftover turkey/havarti sandwich
dinner out, lark creek cafe (anniversary): 1/2 tomato salad, 1/2 caesar salad, new york steak with tomatos and basil, 2 small rolls, butter, glass pinot noir
desert out, flemings (anniversary): 1/2 lava cake, decaf coffee
2013-09-01 [Sunday]
Best bike ride ever up Mt. Diablo. 13 miles round trip.
Leftover oatmeal for brunch.
Chinese food: spring rolls, sizzling rice soup, sweet/sour pork, rice
cheese/crackers, red wine
2013-08-31 [Saturday]
coffee
brunch: oatmeal, banana, peanut butter, almonds, honey (new oatmeal recipe out of 8 hour diet)
1/2 pound burger, lettuce, tomato, bun, small potato salad, cole slaw
pita chips, beer
2013-08-30 [Friday]
did a machine workout at the gym today, plus about 25 minutes on the treadmill, alternating walking, jogging and incline walking. increased most of the weights, shoulders and biceps still struggle.
tricky schedule today, both out and about and rehearsal starting about 6pm.
no breakfast (coffee)
non-fat latte at Pete’s Coffee
Protein shake ( ( 2 scoops = 48 gr. protein, 220 calories 16 oz. non-fat milk 180 calories, 18 gr. protein)
Kinder’s ball tip sandwich
sharp cheddar cheese, stoned wheat crackers, beer
2013-08-29 [Thursday]
small bowl Cheerios, non-fat milk, banana
Protein shake ( ( 2 scoops = 48 gr. protein, 220 calories 16 oz. non-fat milk 180 calories, 18 gr. protein)
leftovers: stir fry: olive oil, grilled chicken breast, mushroom, green pepper, celery, onion, squash, garlic, whole grain brown rice
think thin snack bar (20 gr. protein)
roast beef sandwich, potato salad, caprese salad, pita chips
2013-08-28 [Wednesday]
HIITS workout in Concord.
Smaller Cheerios, non-fat milk, banana, coffee
Protein shake ( ( 2 scoops = 48 gr. protein, 220 calories 16 oz. non-fat milk 180 calories, 18 gr. protein)
Colorado Verde Burrito (beans, rice, pork, cheese) may have to take a lunch to DVC
stir fry: olive oil, grilled chicken breast, mushroom, green pepper, celery, onion, squash, garlic, whole grain brown rice, simple romaine and tomato salad
2013-08-27 [Tuesday]
Been through a rough spell. Planned to take Saturday off, what with computer build in progress and my sense of laziness, I skipped the ride on Sunday, then got to the gym on Monday, but forgot my towel and my planned workout. I decided to ride the recumbent bike, and did so, but gave up, using my small sweat towel with which to shower.
Got back to it today, started with 10 minutes of stairs, 25/15/15/25 x 2 on the ab bench. Then did a series of three workouts, 2 sets of each.
I need to start a diet log. I am not losing the weight I want to or making the gains I expect.
Small bowl Cheerios, 1% milk, banana, 2 cups coffee (225 calories ?)
Protein shake ( 2 scoops = 48 gr. protein, 220 calories) 8 oz. milk 120 calories, 10 gr. protein, 8 oz. water
2 sections of zucchini, white bean, tomato frittata (18 gr. protein, 310 calories, one grilled sausage (15 gr. protein, 160 calories)
8oz hamburger with bun, 3 tom slices, lettuce, onions, side pickles, dozen peanuts
2 glasses white wine, handful almonds
2013-08-23 [Friday]
Mt. Diablo ride. Damn if Runkeeper didn’t fail — this was my best ride yet!
So I checked google maps, and it reflects that the distance to the top is 12.9 miles, to the saddle, which is my immediate goal, 8.5 miles, and to my turnaround point today, 6.4 miles, which would be a 12.8 mile ride total.
2013-08-22 [Thursday]
New upper body workout on machines, alternating two exercises per muscle area, target is 3o seconds rest only. Warmed up with ten minutes on stairmill and 20/15/15/20 on the ab bench.
2013-08-21 [Wednesday]
Repeated TRX workout from yesterday at Sun Valley gym.
2013-08-20 [Tuesday]
TRX workout. Started with recumbent bike for warm up.
2013-08-19 [Monday]
Stairmill and stability ball exercises, repeat 8/15.
2013-08-18 [Sunday]
Mt. Diablo ride.
2013-08-17 [Saturday]
Off.
2013-08-16 [Friday]
Mt. Diablo ride.
2013-08-15 [Thursday]
Stairmill and stability exercises.
2013-08-14 [Wednesday]
A little pressed for time today (needed to attend an appointment with my aunt), so I rode up the mountain and stopped a bit short of my longest ride yet. Still a good aerobic workout.
2013-08-13 [Tuesday]
Did a gym workout that included decline squats (was this coupled with something?), flat squats paired with wall sits (ouch!), back hammer coupled with dumbbell rows, and a press (one arm, then both) coupled with a 20# kettle ball tricep overhead press.
Rode bike down and back, and did about a 2.5 mile dog walk. Runkeeper still giving me fits.
2013-08-12 [Monday]
Gym workout. Included Rowing.
2013-08-11 [Sunday]
32 minutes (8 x 4) on the treadmill and the TRX and stability workout at the gym.
Came home and walked the dog. Runkeeper seemed to screw up the distance this time, since google maps reported that I could have driven or walked a slightly longer route around the same route that I did and it would have only been 2.4 miles. So my pace was about 16.7 minutes per mile, which is better than many dog walks. I was striving to push the walk a bit.
Also weighed in at 188.5 after all of the sweat, water, breakfast and protein shake. Not bad. Looks like my three weeks of underactivity while away at chamber music “camps” has been reversed, thankfully. Still have a ways to go to get to 173.
2013-08-10 [Saturday]
Day of rest today, that is, only dog walking. Damn if Tap didn’t catch a squirrel today. Gotta work on the phone CD card, couldn’t take any photos because the memory card is full.
2013-08-09 [Friday]
Another attack on Mt. Diablo today. Went further than ever, past what I think is the most difficult section on the route to the saddle. Trying to ride a little further (and higher) each day. Although, my heart rate did get up to 164 (my theoretical maximum is 166).
2013-08-08 [Thursday]
Did a completely different workout at the gym. Started with 10 x 2 on the recumbent bike, then did a series of exercises a TRX exercises mixed with some stability exercises.
Getting better on the one leg step-ups and one leg get-ups. Can really feel the muscles engage on the get-ups now.
2013-08-07 [Wednesday]
Well, last week in Sacramento, it was all about music. I got to the gym once and did 8 x 4 on the treadmill — once.
This week, I got back to the gym with a good workout yesterday and another 8 x 4 on the treadmill.
Today, I took another trip up the mountain on the bike, but felt particularly tired and sore. Damn if those twenty-somethings didn’t just bomb right by me.
2013-07-26 [Friday]
Long time since an entry. Was off two weeks at workshops, took great bike ride along Smith River and another around The Bottoms in Arcata. Did the body weight circuit twice in motel/dorm rooms.
Been back to gym this week, with two body workouts, one weight circuit with additional weight but 12×3 reps.
Did the incline 8’s on the treadmill twice and the 8’s on the bike.
Today, rode up the mountain. Tomorrow is a rest day.
Been checking pulse and blood pressure at awakening, mostly to find best aerobic range.
Yesterday: BP: 116/70 Pulse: 73 Today: BP: 117/65 Pulse: 70 Tomorrow: BP: 114/67 Pulse: 71
For maximum heart rate: “A more accurate formula is the one published in 2001 by Tanaka in the Journal of the American College of Cardiology: Multiply your age by 0.7 and subtract that figure from 208. For example, a 40-year-old has a maximum heart rate of 180 (208 – 0.7 x 40).”
208-{60 x 0.7) = 166
Today’s bike ride.
2013-07-13 [Saturday]
A sweet bike ride along the Smith River in far Northern California.
2013-07-01 [Monday]
Drove to gym. Too damn hot to ride bike to gym.
Workout #3 – Barbell Complex [30 pounds]
Three repetitions
- Mountain Climbers 20
- Deadlifts 15
- Upright Row 15
- Overhead Press 15
- 360 Squat 15
- Small Box Step-up 10 each leg
- Single Leg Get-up 10 each leg
- Stability Ball Chest Press 15
- Stability Ball Skull Crushers 12
- Bicep Curl 15
- Leg Pull-ins 15
- Russian Twist (8# Med Ball) 20
2013-06-30 [Sunday]
First day back to riding up Mt. Diablo. Started early.
2013-06-29 [Saturday]
Off.
2013-06-28 [Friday]
Bike to gym and return.
Workout #2. Cables.
2013-06-27 [Thursday]
Learned:
Workout #4 … 25 Pound Plate Workout
- 360 Squat/Press 12X
- Lunge w/ Rotation 12X
- Russian Twist 20X
- Leg Drop/Crunch 10X
- Mountain Climbers 20X
- Plank Slider 10X
- Single Leg Plate Touch 10X each leg
- Stationary Lunge w/ Upright Row 10X each leg
- 360 Deadlift, Row, Bicep Curl 10X
- Stability Ball Pullovers 12X
- Stability Ball Chest Press 12X
2013-06-26 [Wednesday]
Bike to gym and return.
Workout #2. Cables. Three sets.
- Plank 15X
- Sky Reach Crunches 15X
- Cable Squat > Row 23# 15X
- Stability Ball Chest Press 15# dumb bells 15X
- One Arm Row 20# 15X
- Lateral/Front Raise 8# 15X
- Cable Bicep Curl 27# 15X
- Cable Tricep Extension 27# 15X
- Core Ball Wall Squat 15# 15X
- Small Box Step-up 15
2013-06-25 [Tuesday]
Stability workout at the gym today. Workout #3.
- Mountain Climbers
- Deadlifts
- Upright Row
- Overhead Press
- 360 degree Squat
- Small Box Step-up
- Single Leg Get-up [Medium Box]
- Stability Ball Chest Press
- Stability Ball Chest Press
- Stability Ball Skull Crushers
- Bicep Curl
- Leg Pull-ins
- Medicine Ball Twist
Off to walk dog and to work on priority list.
