Day Off - Snowboarding plus pushups

Didn't make it to the gym today. But I did get to the mountain for 12" of some super light powder! Feeling guilty, I did my push ups tonight. Might try to get a run in tomorrow - outdoors.

Sport Conditioning Class at WRP

Took my second class at WRP today. I really enjoyed it. Maybe because I was the only one in the class, so essentially a personal training session. Good solid core and upper body workout, with a mix of cardio as well. I signed us up for the monthly package. If I can make it to three classes a week, it will help keep me motivated and definately be worth the $$.

Half way to the 10K

Did 30 minutes on the treadmill today, at a pace that gets me to 10K in under one hour. It felt pretty good. I think I may sign up for the Grin and Bear it. I know I can do 10K. Not so sure about the under hour part. Breena tells me running on the road is harder than the treadmill. I guess I better try it before I commit... Plus another 15 minutes on the stair climber. Now it's off to 100 pushup challenge training. I'm going to do week two again this week.

Cardio Day

60 minutes of cardio. 30 minutes on the elliptical, 30 minutes on the stair climber. Total cals (according to the equipment) = 1,000. 3.5 days of that, and I'll be one pound lighter :)

Oh, my poor legs!!!

I am still feeling the workout from Friday. Spent the morning in the pool with Kylie and Lily. But had some free time this afternoon and went to Juniper. Started with 30 minutes on the stair climber level 13. It hurt, but it was bearable. Then I decided to get on the tread mill. Oh my. The legs were burning. But figuring what doesn't kill you makes you stronger, I toughed out 30 minutes at 10 mins/mile. My best run yet, but oh man did it hurt. Hopefully the workout today will actually make the legs feel better tomorrow. We'll see. Did see the 170's on the scale for the first time today, along with a good body fat reading. Pain == Progress? 179.6 lbs. 16.9% body fat.

Ride at Horse Ridge

I need to learn not to post good news on my blog. As soon as I do, I seem to invariably back track and give up all of the good gains I am so proud of... Overall, not the week I had planned on . I worked out Monday, but did not get any workouts in Tues, Wed or Thursday. Attended the parenting class Tuesday, but only could stay for half the class because the girls were both sick, and Breena deserved a break to attend her monthly salon.

Friday I went to the Sports Conditioning class at the new WRP studio. It was a great class (thanks Greg), and my legs are sore! I did get a ride in today at Horse Ridge, thanks to Breena. She insisted, even though my legs are in serious pain and I had very little motivation. But I am glad I did. The "ride every month" goal is still intact, and if I didn't go today, I might not have gotten a ride in for February.

Did get down to 180 today, so even though I did not get all of my workouts in, the diet is helping. Probably won't hit 175 by my birthday, but I will hit it. In fact -> new goal. I'm gonna hit 170 now.

Level 14

Stair climber again today. 30 minutes at level 13 and 30 at level 14. That's 370 watts! Getting close to the goal of level 15 for 60 minutes. Tomorrow, I am taking a class with Kyle Will at Will Race Performance, which is opening in the 'hood. I am getting kind of burned out on the Juniper cardio workouts, so I am hoping I like these classes and the personal nature will keep me motivated to reach my goals.

On a side note, I seemed to have plateaued again. I have been at 182 lbs (even) for the past three days. I am starting a more restrictive diet today, trying to make sure I make 175 by my birthday. No snaking after dinner, and I am planing my meals much more carefully.

Breakfast:
Oatmeal, 1/2 cp dry
Skim milk, 1 cp

Snack:
Almonds, 1 oz
Banana

Lunch:
Leftover rice pilaf and 1/2 chicken breast

Snack:
Walnuts, 1 oz
Mozz Cheese, 1 oz

Dinner:
(Not really limiting my dinner, but will track it)
Steak, probably about 6 oz
Baked Potato, with about 1 tsp butter
Beets, 1/2 of a beet
Spinach salad, with mushrooms, tomatoes, and seseme oil/rice vinegar dressing
1 piece dark chocolate

Much Progress This Week

I hit the gym again this morning, and did 60 minutes on the stair climber at level 13. Whew! Lot's of progress this week:

• Made it to the gym for 1 hour of cardio 6 out of 7 days
• New PR on the stair climber (level 13 for an hour). Added a new goal for stair climber.
  
• Started the 100 push up challenge
• Started training for 15 pull ups
• Ran a couple of times for 30 minutes with no stops
• Started father to father classes
• Broke through the plateau at 185 lbs. Lost three pounds this week.

Goals for next week:

• Another six days at the gym
• Start the 200 sit up challenge

Here's wishing everyone a great week. Keep making progress towards those goals!

Valentine's Day Cardio Workout

It's Saturday and Lily is sick, so we are not doing much but sitting around the house. I got to the gym this morning and did 30 minutes on the stair climber, level 13, and 30 on the elliptical, level 13. I was going to do a full hour on the stair climber at level 13, and was feeling pretty good about that but someone else wanted on right after my first 30, so I moved to the elliptical. But I am sure I could have done the full 60 on the stair climber. So I am adding a new goal: Stair climber, level 15 for 60 minutes.

Also, two sets of pull-ups, at level 12 (less is more on the pull up machine). Working my way towards 15 body weight pull ups. Also finished week one of the 100 push up challenge last night. Week one was not bad at all. But week two is looking pretty hard. At least I get a few days off before then. Maybe I'll kick off the 200 sit up challenge next week too.

Of yeah, and I am sitting here breaking one on the non-fitness goals. No laptop at home while the girls are awake. So I gotta go and play "Princess Party". Happy Valentine's Day!

100 Pushups: Week 1 Day 3

Set 1: 11
Set 2: 15
Set 3: 9
Set 4: 9
Set 5: max (15)

Cardio+

30 min. stair climber, level 12
15 pull-ups, level 12
30 minutes elliptical, level 13
15 pull-ups, level 13

100 Pushup Challenge - Day 2

Set 1: 11
Set 2: 15
Set 3: 9
Set 4: 9
Set 5: max (15)

Non Fitness Related New Man Plan Goals

I have some goals that are not fitness related that are also part of the new man plan. I haven't really published them yet... I did start one of them last night, and I wanted to post about that. I started a 10 week parenting class called Father to Father. It's all dads, about 13 guys plus the facilitator. Two hours a week, talking about parenting, supporting one another, sharing and coaching. I think it is going to be really good. Even at the first class I got some really good ideas. One was, rather than always saying no, or resorting to bribes, reward good behavior with additional choices and privileges. Get ahead of the game, so to speak. Take the opportunity to let the child make some choices, withing reason. For example: You're getting to be a big kid. Maybe if you do a good job sleeping you can choose your own bedtime. Any time between 8 and 8:30, you choose. By rewarding with privileges, you can out of the negative cycle of reinforcement and teach your kids that good behavior has benefits, not just negative consequences for bad behavior.

2009 Non Fitness Goals

Be a better dad

• Be more involved and present.
• Be more patient
• Turn off the blackberry/computer when I am home and the kids are awake
• Dad time with each girl, one on one. Find special events for each of them and do them

Be a better husband

• Get better at communication
• Share more and listen more
• More grown up time, which means I need to plan, schedule and make it happen, not depend on Breena to always do this

Be a better friend

• Find time to develop deeper friendships, both new and old
• Plan and schedule more friend time

Level 13

New PR on the stair climber today. Level 13 for 30 minutes. That's 350 watts, 208 floors, 550 calories. And then I threw in 30 minutes on the tread mill, 'cause I'm xtreme! Bring It! Boo Ya!

Running. It's so mental with me. 5 minutes in and I was ready to quit! But I didn't. I toughed it out. 30 minutes with no stopping. It hurts. But I can tell I am making progress.

On hour cardio plus pullups

30 minutes on the stair climber (level 12) and 30 minutes on the elliptical. I went pretty hard on the elliptical. Heart rate was consistently above 160 and maxed around 170. Threw in two sets of 15 pullups. Moved up to level 13 on the pullup machine (level 14 yesterday). Just more 13 levels until I am doing 15 pullups of my own body weight :) That could take some time...

Kicking off the 100 pushup challenge

I started the 100 pushup challenge program tonight. I did the initial challenge last week and did 15 pushups, which puts me in Week 1, column 3:

Todays Workout:
set 1: 10
set 2: 12
set 3: 7
set 4: 7
set 5: max (12)

I found the Online Stopwatch, which is handy for tracking time between sets.

Running, I guess it's not so bad

OK. Running, it's not so bad. Or maybe, it just sucks less when you are conditioned to it. Regardless, made it 30 minutes on the stair climber today and 30 minutes on the treadmill. Even threw in two sets of pull-ups on the pull up thingy. 12 is the new 11 on the stair master. Running was 15 minutes at a little less than 11 minute miles, and then 15 minutes at 10 minute miles. So - improvement.

My stats do suck however. I have definitely plateaued. Weight is holding steady at 185 and body fat around 18%. I'm going to hit it hard this week to try and get past this logjam. Wish me luck!

I'm sore

Running yesterday left me sore today. I barely managed to drag my butt to the workout space at the hotel this morning. Not only was I sore, but I found out yesterday that it is crowded at 6:30, so 20 minutes/session is all you get. I ran for 20 minutes on the tradmill, but I had some work to do, and the other stations were all full, so that's it for this morning. I'm looking forward to getting home tonight. San Fran is fun, but I miss the family.

Travel

I am at a conference is San Francisco Mon-Wed this week. I got two workout sessions in yesterday (2 one hours sessions on the elliptical) and another in this morning (40 minutes on the treadmill plus 20 on the elliptical). I hope to get another in tonight and one tomorrow morning, but I must say, my right hip really hurts. I think I may be over doing it. But I am looking forward to getting on the scale on Thursday, to see what this intense over-training has produced! I am also glad the new man plan includes no alcohol. I passed on the happy hour last night and I am planning on skipping the booze cruise tonight.

The running on the treadmill went surprisingly well. I need to up my pace (currently at 11 min miles) but I did do it for 40 minutes straight, some at 10 min miles, and got to 4 miles. Maybe the 10K is not so far off?