Day 33 , Sep 30.. 2013

Monday .. Sep 30, 2013

Today is weekly weight update day .. Below is the table showing 205 pounds .. So it gives me a clear target for October.. UNDER 200 .. Lets see how soon i reach there. I am putting whole October to loose 5.5 pounds.

So yesterday update: 3 miles - 33.5 min.. , Shoulder Press ,  biceps curls combined with jumping jacks.

Today is day with Darin , The diet is planned and will see if I will be able to follow it.. Best of luck

Here is the updated table.  So I reached  205 in 2 weeks prior. last 5 pounds in 3 weeks ..

Date	Expectation Weight	Actual
Sep 10, 2013	210	210
Sep 17,2013	209	208.8
Sep 24, 2013	208	207
Sep 30,2013	207	205
October 7, 2013	206
October 14,2013	205

Here is the new table for October
2013.

Date	Expectation Weight	Actual
Sep 30 , 2013	205	205
Oct 7,2013	204
Oct 14, 2013
Oct 21,2013	202
October 28, 2013	201
October 31, 2013	199.9

Day 32 , Sep 29 2013

Sunday , Sep 29 .. 2013

Friday was heavy on diet , i took some exceptions and gorge upon delicacies . Saturday was again cheat here and there on diet..  Sunday is a day of realization and re planning.

Friday exercise: Strength training with Darin .. Chest , Shoulders Abs.. I feel i am under training under Darin , need to think about that

Saturday : 5K miles and some push ups, planks.

Immediate goal is under 200 , should achieve this by October end.. 33 DAYS from today , target is 6 pounds. Hope to achieve this.. need to minimize diet exceptions and keep  going on workouts.

Weight updates should come , 30 Sep, 7 Oct , 14 Oct , 21 Oct , 28 Oct . . 28 Oct should read me under 200 ..

Best of luck to me. and keep following.

Day 30 , Sep 27 .. 2013

Friday: Sep 27 , 2013

So it is day 30 , and it is going good.. Yesterday was 3.5 miles at 5.5 miles/hr pace .. 40 min.

Diet was still OK , eggs are on in dinner ..

Today is  session with Darin .. Should be a great strength training session.

Next weekly weight update coming on 30th Sep.. Hope to see close or under 205 in that table .. which means achieved the target a week prior.. That means October target should be under 200..whoooo..aa

Day 29 , Sep 26 .2013

Thursday: Sep 26,2013

So today is 29th day of this blog and I am doing pretty well in terms of maintaining my workouts and maintaining  this blog.. The biggest fear of mine is to be become complacent and start  missing my workouts.. Need to conquer that.. Hope to keep going and going for another month and then 2 months.

So lets start from Yesterday

Workout with Darin: Heart rate controlled and not so strenuous on body. Need to check if that is gonna be beneficial to me

warm up
Strength training : 3 sets of squats ( 25 pounds dumbbells ) , 3 sets of laterals, 2 push ups ,  2 TRX, and couple more exercises with Jumping jacks in between to keep heart rate going.

30 min of treadmill maintaining heart rate in 137-140 zone ( 3.5 m/hr walking did it with 2 incline)

1 hr in total.


Diet was Ok

Today's Plan

5 K treadmill ( 34-35 min ) followed by planks , pushups, burpees.

Day 28, Sep 25 2013

Wednesday : Sep 25 2013,

Yesterday was 5K done in 34 min and that's it.. Feeling sick due to flu shot.

Diet was OK.. Today is session with Darin, will update here what was done .

Immediate target is 205 and now I started dreaming about under 200. The weekly weight updated will be up on 30 Sep. Hope to see close to 205 there.

Great to have you as an audience , My journey from this week reset to 10 weeks .

Day 27 , Sep 24 .. 2013

Tuesday: Sep 24 , 2013 ..

So , I started with Darin yesterday .. It will be 3 days a week for next 10 weeks with him .. He concentrates on heart rate training , to start with he wants my heart rate in 150-160 zone for half hour.. I am going to do my strength/resistance training with him 3 days a week for rest of the days I am going to do running at home for 30-45 min. The target is to sustain 10 weeks.

The diet was OK. I have found a dinner which seems to be filling and nutritious.
 1. 3 Egg Whites , 1 whole Egg
 2. Onion riata
 3. Half roti and vegetables.

I still need to figure out my lunch and breakfast.

Ok So exercises which i did with Darin yesterday

1. 5 min walk
2. Stretches
3. 3 sets TRX ( 15 each)
4. Jumping Jacks -30 sec
5. 3 Sets chest press ( 20 pounds each arm ) ( 15 reps)
6. Jumping jacks
7.3 Shoulder pulls ( 20 reps) - jumping jacks in between
8. Laterals 3 sets , jumping jacks in between
9. Abs crunches.
10. Leg crunches.

Today's Workout
35 Min Treadmill workout
8 min Planks
Push Up - Burpees (10-10 each) 2 sets


As it is 24 Sep and I need to log my weekly weight update here is the updated table. I have been able to reach the goal for this week (which was 208) .. I am at 207 today.


My immediate target: 205
Mid term target: 195 ( Time frame , 2 months from now: around end of November)

Date	Expectation Weight	Actual
Sep 10, 2013	210	210
Sep 17,2013	209	208.8
Sep 24, 2013	208	207
Sep 30,2013	207
October 7, 2013	206
October 14,2013	205

Day 26 , Sep 23 2013

Monday - Day 26 of this blog (Sep 2013)..

Spent some good workout days during weekend , Saturday was great day followed by a good one on Sunday ..

Saturday workout ( Sep 21,2013)

5 sets
Jogging/Sprint ( 90/30 sec) - Group of exercises ( squats,lunges,curls,bur pees etc)

Sunday Workout  ( Sep 22, 2013)
5 KM Jog/Run ( 35 min )
Weight training exercises ( biceps curls/shoulder press etc done in 3 sets of 15-20 each)

Diet is going good.. Today I am having 1st workout session with new trainer.. Hope to have a great one.

So 1 hr of exercise with him.. will report tomorrow about how it went.

Tomorrow i will log my weekly weight update too.. So lots to come ..stay tuned.

Day 22 , 2013

Thursday , Sep 19 , 2013

So today is Day 22 .. Yesterday was OK as far as workout is concerned , Feeling little sore and Leg muscles are bit tired due to squats in last 2 days.. I am going to relax my muscles today and no body weight or weight exercises , I will do 30 min Cardio in form of treadmill jogging/running at the end of the day.

My weigh ins should be weekly from now on..

Today weighing machine told me:  207.6

I will log next weigh in on 26th Sep , 2013. Hoping to reach near 206.

Will watch my Diet and workout.

Day 20, Sep 17 2013

Sorry for not writing for last some days .. Weekend and very bad state of mind .. Had problems and low energy to log in and pen down.. But still fighting with this. NOT DOWN and NOT OUT.

So last 4 days ( Friday,Saturday,Sunday,Monday).. worked out 2 times ( Saturday and Monday)..Diet was almost controlled , no big and irregular junks..

 Today is Sep 17 and i need to log my results in table , which i mentioned a week back, So here is the table .. as you can see the target for Sep 17 was 209 which is very much achieved , I saw 207.2 today but again it can be a bit low figure , but I can say safely that i reached under 209.. I am logging 208.8 here as actual for Sep 17.. My next target is under 208 and if I can sustain 207.2 for couple of days , the target should changed to under 207..

My immediate target is 205.


Lets talk about workouts
Saturday:  1 hr of jogging/running / core exercises , the workout was same as last Monday's but little more long.
Monday: 2.5 miles of good jogging/running , Planks

Will update Today's workout later

here is today's plan

Warm Up	2 min
Stretches
Bench Press – 60 pounds	12 reps -3 sets	Squats , 70 pounds – 3 sets
Barbell Curls – 40 pounds	12 reps – 3sets	Sit Ups -15 – 3 sets
Reverse pulls	12 reps – 3 sets	Dumbbell pulls -25 pounds – 3sets
Russian Twists -15 – 3sets	15 – 3 sets	Shoulder press – 40pounds -3 Sets

 

Date	Expectation Weight	Actual
Sep 10, 2013	210	210
Sep 17,2013	209	208.8
Sep 24, 2013	208
Sep 30,2013	207
October 7, 2013	206
October 14,2013	205

Day 16 , Thrusday Sep 12 , 2013

Sep 12 , 2013 - Thrusday

Here is the update from thrusday workout , i changed the workout on fly

It was weight training session

 Warm up - 2min , 5.5 min jog
         3 Sets

               Squat with weight - 50 pounds -  15
                Bench Press - 40 pounds - 15

          2 Sets
                Sit up on ball - 20
                Reverse pull - 15
         3  Sets  
                Dumbell Row Side - 25 pounds - 15 each arm -  3 sets
         1 Set
               Sit UPs with Ball- 20
               Russian twist with ball - 10

          3 sets
                Barbell curl - 40 pounds - 15 ,15,10 
                Bench Press  -  50 pounds - 15 , 15, 10

Weighing machine - 208 pound
Immediate target - 205 pounds


Here is the today's plan
90 Sec - Jog 5.5
30 Sec - Sprint 7.5

Walking Lunges with Weights - 15
Shoulder Press - 20
Burpees - 15
Bicep Curls - 15
Pushups - 10

90 Sec - Jog 5.5
30 Sec - Sprint 7.5

Side Planks - 15 each
Shoulder Press - 20
Push UPS - 10
Laterals - 15
BentOver Row - 15

90 Sec - Jog 5.5
30 Sec - Sprint 7.5

Chest Press - 32
Squats and Shoudler Press - 15
Biceps Curl - 15
Walking Lunges with weights - 10
BentOver Row - 15

90 Sec - Jog 5.5
30 Sec - Sprint 7.5

Sit and Kicks - 15
Dumbell Flies and Abs -15
Full Sit ups - 15
Plank - 30 sec


90 Sec - Jog 5.5
30 Sec -Sprint 7.5

Day 15 , Sep 11 .. 2013

Wednesday , Sep 11, 2013

Lets start with yesterday's workout updates

Warm up - 2 min Jog , 5.4 , 2 in
Hamstring Stretch and Quad Stretch

    1 Mile Jog - 11 min 

Single-Leg Squat                                    8-12 each leg          2  Dumbbell Clean                                      10 each side        2  Clock Lunges                                          7 each side         2  Pushup Position Row                              6 each arm         2  Curl and Jog                                            45 Sec              2  Supinating Dumbbell Curl                      8-12 each arm          2  Bentover Row with Back Extension       8               2  Dumbbell Lunge with Lateral Raise       6 each leg       2  Golf Squat                                               10-15 each side     2
1 Mile Jog - 12 min
Stretches - Hamstring , Quad , Calf - 30 sec each with both legs.

So , Yesterday workout was OK but not as planned , i think the exercises i chosen were new and I took time to adapt to them.. But good thing I still went through the workout and running .. Will improve with next workout.. Weighing machine : 208.8 Immediate target: 205 I am going to  meet a new trainer today and will update if i am joining him for twice a week. I need it to keep going. Will update the today's workout plan later , planning for a 2 miles run and weight training. Great going guys , here is my motivation .. 174 from 210 in 6 month Today's Plan 2 min jog warm up Weight Squats -  10 Sit up - 15 Push Up  - 10 Jumping Jacks Weight Squats -  10 Push UP with dumbell - 10 , each ARM Situp - 10 Jumping Jacks Weight Squats -  10 Bench Press - 8 Dumbell row - 15 each Arm Jumping Jacks Bench Press - 8 DUMBell Row - 15 each ARM Push up with dumbell - 10 each Arm Jumping Jacks Bench Press - 8 leg Curls -15 Leg Extensions -15 Jumping Jacks Barbell Curls - 15 Leg Curls -15 Leg Extension -15 Stretches

Day 14 , Sep 10.. 2013

Tuesday .. Sep 10 , 2013

Here is the update from Day 14 Tuesday workout .. As I promised .. i will chalk out my workout details minutely so that it can help you guys know what I am doing , yesterday I put up a workout detail which I planned to do.. here is the update on the plan.. It took me 45 min to do all that (little slow ) but i feel quite good doing it

Started with 2 min Jog , 5.2 miles/hr .. 2 incline  for warm up
A little hamstring stretch and calf stretch

90 Sec - Jog 5.5

30 Sec - Sprint 7.5

Walking Lunges with Weights - 20 - 70 sec

Shoulder Press - 20 - 47 sec

Burpees - 15 - 76 sec

Bicep Curls - 15- 45 sec

90 Sec - Jog 5.5

30 Sec - Sprint 7.5

Side Planks - 15 each -  90 sec ( 45 +45)

Shoulder Press with squats- 15 -  52 sec

Push UPS - 10 -  40 sec

Laterals - 15- 36 sec

90 Sec - Jog 5.5

30 Sec - Sprint 7.5

Chest Press - 35 -  90 sec

Squats and Shoudler Press - 15 - 50 sec

Biceps Curl - 15 - 35 sec

Walking Lunges with weights - 10 - 40 sec

90 Sec - Jog 5.5

30 Sec - Sprint 7.5

Sit and Kicks - 15- 60 sec

Dumbell Flies and Abs -15 - 60 sec

Full Sit ups - 15- 45 sec

Plank - 30 sec - 30 sec

90 Sec - Jog 5.5

30 Sec -Sprint 7.5

Followed up by hamstring stretches and quad stretches for 30 -30 sec each 

Felt good about workout , warmup and post workout stretches made me feel good. 

Diet was OK .. and weighing machine today showed me 208.4 ( which can go up ).. The target for this week ( 17 sep ) is be under 209.. 

So wrapped up Tuesday .. Planning for today's ( Wednesday workout ).. Planning for strength training.. Will post the plan later in the day.


Here is today's plan

Warm up - 2 min Jog , 5.4 , 2 in
Hamstring Stretch and Quad Stretch

    1 Mile Jog - 11 min 

Single-Leg Squat                                    8-12 each leg          2  Dumbbell Clean                                      10 each side        2  Clock Lunges                                          7 each side         2  Pushup Position Row                              6 each arm         2  Curl and Jog                                            45 Sec              2  Supinating Dumbbell Curl                      8-12 each arm          2  Bentover Row with Back Extension       8               2  Dumbbell Lunge with Lateral Raise       6 each leg       2  Golf Squat                                               10-15 each side     2
1 Mile Jog - 12 min
Stretches - Hamstring , Quad , Calf - 30 sec each with both legs.

Day 13 , Sep 9 ..2013

Monday , Sep 9 .. 2013.

First thing I would like to tell is I am seeing 210 for last 2 days , so i assume I have reached my first target of 210 . Good work .. coming to 210 from 219-220 . it took lots of time ( almost 2 months ) but happy that i persisted. At this point I worry about 2,3 things which can be a roadblock for me achieving my real target , which is 195.. number 1 thing is .. I stopped working with trainer and decided to do it on my own ( I will try this for couple of weeks .. if not working , will get back to trainer) , second thing is I fear complacency can creep in.. third thing is stiffness of my body.Fourth is chalking out workouts without trainer.

So I need to fight these 3 things.. For last 15 days , i have only took rest of 1 day between 6 and 8 days .. so it is good going . From this point , i need to renew my plans to make sure i continue putting efforts in coming days , my real short term goal is 205 ... I think it can take 4 -5 weeks ( on upper side).. I am planning to put maximum effort till September end and see where i stand , i hope if i put in good effort ( 5,6 days a week of 30 min cardio , 15 min strength training) , i should be 205 by sep end.My only focus should be on 205 , Will review my plans once i reach there , so 5 pounds to loose in 4 weeks.

From today onwards .. I am going to put the detailed information about my Diet and Exercises and mood levels for the day .. Please continue following me , its gonna be a great transformation...


I am thinking about today's workout , yesterday workout was good enough , combining strength and cardio for 40 min.. Today is a 1 hr day and planning to put good effort. Yesterday's diet was a cheat.. Today should be clean and clear.

Thank you guys..  Putting a table here which can help me measure the progress

Date	Expectation Weight	Actual
Sep 10, 2013	210	210
Sep 17,2013	209
Sep 24, 2013	208
Sep 30,2013	207
October 7, 2013	206
October 14,2013	205

Plan for today:

90 Sec - Jog 5.5

30 Sec - Sprint 7.5

Walking Lunges with Weights - 15

Shoulder Press - 20

Burpees - 15

Bicep Curls - 15

90 Sec - Jog 5.5

30 Sec - Sprint 7.5

Side Planks - 15 each

Shoulder Press - 20

Push UPS - 10

Laterals - 15

90 Sec - Jog 5.5

30 Sec - Sprint 7.5

Chest Press - 32

Squats and Shoudler Press - 15

Biceps Curl - 15

Walking Lunges with weights - 10

90 Sec - Jog 5.5

30 Sec - Sprint 7.5

Sit and Kicks - 15

Dumbell Flies and Abs -15

Full Sit ups - 15

Plank - 30 sec

90 Sec - Jog 5.5

30 Sec -Sprint 7.5                    Pic at 212-213 pounds