Hawaii In July

D

DustinB

0
Don't want to be called "Big D" anymore.

Oops. Meant to post this in the Weight Loss forum, but I will be including 4-days per week of weight training as well. :)

Hi,

What better motivation to lose weight and get in shape than a 2 week summer vacation in Hawaii?

My 28th birthday is coming up in February. I want to work out as much as possible (with rest of course) to see how well I can mold my body. Then the next goal being a 2 week vacation to Hawaii. I've always hidden behind a t-shirt on the beach (sometimes wetsuit) due to my own personal conscience. I want to be able to strut around the sand and feel great -- maybe even dance at a luau.

I am here to journalize my daily training, as well as what I eat, sleep, and drink. I am hoping to soak up motivation from other users, and hopefully be useful to others as well.

Today is the first day.

Old Weight - 7/15/2008 : 290lbs
Weigh In Date 1 - 12/2/2009 : 265lbs.
Weigh In Date 2 - 2/24/2010 :
Weigh In Date 3 - 6/24/2010 :
 
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DAY #1
On a day with 7.5 hours sleep.

Calorie Burning

Work - 7.5 hours
Walking and standing in a wood warehouse. This is wood used on commercial door and window frames. I loaded pallets, 4-8 pieces at a time. it is a physically demanding job that can break a sweat.

Walk - 1.6km/1mi
Walked from work to the gym. It is slippery with ice so the pace was "Careful".

Basketball Training - 1 hour
I rented 1/4th of the gym to do basketball inspired drills by myself. Within 5 minutes, I was sweating. The workout included:
1. Jogging
2. Shuttle Runs
3. Full court dribble exercise
4. Plyometrics
  • 3x10 - Power Skips
  • 3x10 - Tuck Jumps
  • 3x8 - Long Jumps
  • 3x8 - Lateral Jumps
  • 2x10 - Vertical Jumps
5. Shooting
6. Shadow Ball - This is something I've done since I was 10 years old. It's a game where you play yourself, full court. Keep score, pretend you're in a real game. It's tiring sometimes.

-------------------------------------------------------------
Calorie Intake

Breakfast - 9:00am
  • 100g Havre Gryn (Whole Grain Oatmeal - google it if you don't know what it is.)
  • 25g Raisins
  • Sprinkle of Cinnamon
  • 1 small Orange
  • Water

Lunch - 12:00pm
  • 75g Havre Gryn
  • 100g Blueberry Biola (Sour cultured milk with blueberry flavor - Google it if unsure)
  • 2 small oranges
  • Water

Dinner - 6:00pm
  • 250g Salmon with skin - Seasoned with Lemon Pepper and fried in Olive oil.
  • 150g whole wheat fusilli pasta
  • A French dressing mix (Powder/seasoning mixed with 2spoons veg. oil)
  • Flavored Water (It's called Fun Light here. No sugar, no calories)

Others / snacks
- 3 Pieces of chewing gum (during work)
- 1 Banana (After basketball training)
- 1 Piece of chocolate (Advent Calender :))
- 1 11oz Coke (Last week I was putting down 1liter per day... this is my easing out of it)
- 1 small orange (I usually have an orange before going to bed, so I'll add it now)
- About 3 liters of water consumed today so far

-------------------------------------------------------------
Lower Body resistance training tomorrow!
 
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DAY #2
On a day with 6.25 hours sleep.

Calorie Burning

Work - 7.5 hours

Lower Body Resistance Training - 85 total minutes
Warm Up - Recumbent Exercise Bike - 5 min.

Listed as: Reps/Weight (all weight in kg)
Exercises
Lunges (No weight)
  1. 10
  2. 10

Smith Squats (knee surgery last year so I am taking these easy)
  1. 12/12.5
  2. 10/40
  3. 8/80
  4. 4/110

Leg Press I
  1. 50/50
  2. 40/60
  3. 30/70
  4. 20/80

Leg Extensions
  1. 15/20
  2. 12/35
  3. 8/45
  4. 6/55

Leg Curl
  1. 15/15
  2. 12/25
  3. 8/30
  4. No 4th Set -- Ham Cramp

Leg Press II
  1. 20/100
  2. 20/110
  3. 15/130
  4. 10/140

Hip Abductor
  1. 15/32.5
  2. 15/42.5
  3. 15/52.5
  4. 15/62.5

Hip Adductor
  1. 15/35
  2. 15/45
  3. 13/55
  4. 11/70

Calf Raises (The seated calf raise station is missing a bolt and wobbly. I use the leg press instead.)
  1. 20/50
  2. 25/70
  3. 25/90
  4. 25/120

Cable Throw Exercise - Right/Left Arm
  1. 30/10
  2. 25/15
  3. 20/20
  4. 15/25
  5. 10/30

Cool Down - Recumbent Bike - 5 min


Machine Max Weight

-------------------------------------------------------------
Calorie Intake

Breakfast - 9:00am
  • 100g Havre Gryn
  • 25g Raisins
  • Sprinkle of Cinnamon
  • Water

Lunch - 12:00pm
  • 75g Havre Gryn
  • 25g Sour Milk with Blueberry
  • 1 small orange
  • Water

Dinner - 6:00pm
  • 2 Cheese Breads (approx 150g total - rolls with cheese on top.. made in a bakery, not fast food style)
  • 150g boiled ham
  • 16oz Pepsi
  • 150g pepper cheese (350cal per 100g)

Others / snacks
- 3 Pieces of chewing gum (during work)
- 1 Piece of chocolate (Advent Calender :))
- 3 small oranges (will be later)

- About 2.5 liters of water consumed today so far

-------------------------------------------------------------
Upper Body resistance training tomorrow!
 
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Hey! awesome you've already went from 290 to 265. But remember, if you are focusing on losing weight in a speedy manner you may want to gear your workout routines more towards cardio as to weight lifting until you start getting down to your target weight. That is just my advice. Anyways, BEST WISHES! keep it up !
 
TekToN - I am trying to do high reps/low weight when I hit the gym and get my heart rate pumping. I will be working in Plyometrics (in my basketball workout) 3 days a week. I also plan on extending my warmups on the machines to 15 minutes. These first three days were just to get a feel of where I am and what I need to focus on.

I have a mesomorph body type which I have heavily neglected since 2003. When I do lose the weight, I won't be down to 185lbs. The least I'll get down to is 225lbs probably. It's confusing as I am 265lbs now, and about the same size as a MMA fighter from my hometown who weighs in the 205 weight class.

And more Cardio news, I will be forming a basketball club in 2010! In the village I live in they only have two alternatives. Soccer from April to September. Team Handball from September to March. I will be bringing basketball to this village next year. It's going to be a great workout getting on the court for an hour each week.


Here is the report for Friday.

DAY #3
On a day with 8 hours sleep.

Calorie Burning

Work - 7 hours
I really worked 7.5 hours but took some time to socialize with a guy I never really talked to at work. Today was one of the hardest days as I had to unload a full semi trailer of pallets of wood. Each pallet is ranges between 200kg to 1800kg. There are two pallets stacked on one another. I had to move each group of 2 with a small hand pallet truck. TIRING.

Upper Body Resistance Training - 90 total minutes (all weights in Kilo)

Warm Up - Recumbent Exercise Bike - 5 min.

Exercises
Dumbbell Bench Press
  1. 15/10's
  2. 15/12.5's
  3. 15/15's
  4. 10/20's

Butterfly Press
  1. 15/15
  2. 15/20
  3. 9/25
  4. 7/30

Incline Machine
  1. 15/25
  2. 15/35
  3. 8/45
  4. 7/50

Shoulder Press
  1. 12/15
  2. 10/20
  3. 8/20
  4. 6/20

Pull Downs
  1. 20/20
  2. 15/30
  3. 10/40
  4. 6/45

Dumbbell Bicep Curls
  1. 10/10's
  2. 10/12.5's
  3. 6/15's

Push Downs
  1. 10/35
  2. 10/45
  3. 5/50

Cable Curls
  1. 15/10
  2. 10/15
  3. 5/15

Kick Backs
  1. 10/10's
  2. 6/15's
  3. 5/15's

Cable Throw Exercise - Right/Left Arm
On leg days I do a total of 100reps per arm. Arm days, only 74 per arm.
  1. 10/30
  2. 25/20
  3. 20/20


Cool Down - Recumbent Bike - 5 min

I've never liked doing upperbody weight training. I've had so many sports injuries in the arms/shoulders that I am afraid of something wrong happening. I try to use low weights at first, and will never use a barbell exercise.

Some of the injuries which are re-aggravated sometimes and I worry about happening again.
Broken middle finger metacarpal (Baseball) - 1999
Torn long radiolunate ligament (Baseball) - 2000
Torn right short-head bicep tendon (Baseball) - 2000
Dislocated left pinky (Euro Handball) - 2009

-------------------------------------------------------------
Calorie Intake

Breakfast - 9:00am
  • A cup of hot chocolate - It's 6inches of snow outside. I like to get a cup of hot chocolate, stand outside, and enjoy it during my break.
  • Water

Lunch - 12:00pm
  • 100g Havre Gryn (Oatmeal)
  • 50g Raisins
  • 1 small orange
  • Water

Pre Dinner - 6:00pm (Wife wasn't getting home until after 8 and I needed to get something to eat)
  • 2 pieces white bread
  • 5 small pepperoni
  • 1 fried egg


Dinner - 8:30pm
  • 100g meat sauce
  • 3.5 pieces of homemade stromboli (ham, pepperoni, salami,green pepper, white onion, mushrooms, cheese, meat sauce)
  • 2 glasses Pepsi

Others / snacks
- 3 Pieces of chewing gum (during work)
- 1 Piece of chocolate (Advent Calender :))

- About 2.5 liters of water consumed
 
DAY #4
On a day with 9 hours sleep.

Rest Day.

--------------------------------
11km walk tomorrow!
 
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DAY #5
On a day with 8 hours sleep.

Calorie Burning

Distance Training -
Planning a 20.4km walk
Goal Time : 3hours 15min

The fast Norwegian days got the best of me today. It became darker faster than I expected and I didn't have my reflector vest. Anyways, I made the most of it.

Total Distance - 16.0km
Total Timed Distance - 14.0km
Total Time : 2 hours 24minutes 50seconds

Terrain was rolling hills. My reward was a hotdog at the finish line (Gas Station)


-------------------------------------------------------------
Calorie Intake

Breakfast - 10:30am
  • 1 large glass Flavored Water
  • 1 Banana
  • 2 small oranges
  • Leftover trailmix from yesterday (about 30g)

Lunch - 4:00pm
  • 1 weiner with bacon wrapped around it
  • whole wheat bun

Dinner - 7:00pm
  • 1 smoked pork cutlett
  • 2 medium potatoes
  • 3 pieces of a carrot
  • spoonful of Bearnaise sauce
  • 1 small cup flavored water, 4 small cups normal water.

Others / snacks
- 1 Piece of chocolate (Advent Calender :))
- Smarties (30g)
- 12oz coca-cola

- 2.5l of water

Stepped on the scale after my walk - 256.4lbs. :)
 
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DAY #6
On a day with 9 hours sleep.

Calorie Burning

Work - 8.75 hours
Working the nightshift from 3pm to 11:45pm. Leave from work and do a 1km walk in the dark to the gym. Also due to the night shift, I have to do 3 sets instead of my planned 4. Only an hour to work in before my wife gets off and we come home.

Lower Body Resistance Training - 60 total minutes - Having the gym all to myself and the oatmeal at 9:15 kicking in, I was running wild. My throat will be sore tomorrow from all of the grunting and pumping myself up. That is also why you might see some higher reps in the sets than my last workout.

Warm Up - Recumbent Exercise Bike - 5 min.

Exercises (Reps/Weight - All weights in Kg.)
Lunges (No weight)
  1. 10

Smith Squats
  1. 15/25
  2. 10/60
  3. 7/100

Leg Press I
  1. 50/50
  2. 40/70
  3. 30/90

Leg Extensions
  1. 15/25
  2. 12/30
  3. 8/50

Leg Curl
  1. 15/20
  2. 12/30
  3. 8/50

Leg Press II
  1. 20/110
  2. 15/130
  3. 15/140

Hip Abductor
  1. 20/32.5
  2. 20/47.5
  3. 30/62.5

Hip Adductor
  1. 20/35
  2. 20/50
  3. 15/70

Calf Press
  1. 25/50
  2. 25/100
  3. 21/140 (ALMOST got calf cramps)

Cable Throw Exercise - Both Arms.
  1. 30/10
  2. 25/15
  3. 20/20
  4. 15/30
  5. 10/35

Cool Down - Dog Walk - 10 min


Machine Max Weight

-------------------------------------------------------------
Calorie Intake

Breakfast - 9:00am
  • 2 Eggs
  • 1 slice bread
  • 1 pork chop
  • 1/2 green pepper
  • 1/4 white onion
  • 20oz Flavored Water

Lunch - 2:30pm
  • 250g Uncle Ben's Chili Con Carne
  • 200g Ground Beef (it was all I could find in the freezer. I usually choose ground chicken for this)
  • 100g Rice
  • 1 Whole wheat roll

Dinner - 9:15pm
  • 100g Plain oatmeal
  • 1 cup apricot flavored sour milk/yogurt
  • 1 small orange

Others / snacks
- 4 small smultringer (These are traditional Norwegian donuts - NEVER had any and figured since the vendor was on the sidewalk, I'd try some)
- 2 small oranges
- 1 banana
- About 5 liters of water consumed today.

I put TEA in place of my Hot Chocolate this week. I am also going to make my breakfasts A LOT smaller. The weekend lingered over to monday.
-------------------------------------------------------------
Upper Body Resistance Training Tomorrow!
 
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I've been falling out of updating this. Try to update the Weight-Loss forum diary mostly. I've been hard at it since December 1st with one missed weight training day (overtrained beforehand) Though as corny as it may be, I put together a 2010 training logbook yesterday (Sunday) and my wife is printing out for me as a christmas gift. :)



I work better if I am organized. I've been doing something similar to the first few pages this month. Lost 15lbs, increased upper body stamina and strength, and toned my legs a lot better. Just gotta hit it harder in 2010. :)
 
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