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

Day 12 , Sep 8 .. 2013

Sunday , Sep 8 2013

Lazy day ended with a 3 mile jog on treadmill on relaxed pace 12 min /mile.. Took 36 min and felt good.. Food wise it was a OK day and consumed with in limits.

weighing machine was at 210.8 today.

Hoping to have a great coming week.. Target is Monday , will workout after coming home, 30 min of fat buster combining as many exercises as i can and the workout will be inter spread with tread mill jogs 1 -1.5 miles..

Have a great going guys and happy loosing.

Day 11 , Sep 7 2013

Saturday .. Sep 7 , 2013

Weekend and tend to be on fatty side .. but good thing about the day is having a great workout .. new workout , following hasfit.com trainer and did 30 min of fat buster workout consists of body weight exercises .. combined with weight training all done in continuous manner to keep calories burning.

 Workout was great.. Dinner was eating out , but in limited quantities.

Immediate target is to go under 210 and then aim for 205. Reminding you , I stopped working with trainer Rob. So I need to find alternates for coming week .. searching for other trainer. I have aerobics sessions lined up from Sep 26 in office , but need to get going till Sep 26.. So will keep you updated about the trainer in coming posts.

Hoping to have a good Sunday

Day 10 , Sep 6 2013

Friday: Sep 6 , 2013..

After 4 days of good workout , time to relax this a bit.. So 2.5 miles of jogging/walking around the lake parsippany in the evening and light dinner following it.. Time to sleep tight and be ready for Saturday tough workout..

Weighing machine back to 211 pounds.

Day 9 , Sep 5 , 2013

Day 9: Sep5 , 2013

Was a good .. good workout for 1 hr with trainer , concentrating on Abs and Arms .. Diet was good too..

210.4 was today morning reading. hope this will stay.. a good day overall

The plan for today is to do do treadmill workout followed by 15-20 min of body weight exercises.

need to rush now.. will catch you later.

Day 8 , Sep 4 2013

Day 8: Sep 2013

Yesterday was not that great day as far as workout is concerned .. Did 30 min of treadmill run , completed 2.5 miles and then did some other exercises. The diet was it was OK .. but need to be more tight..

Today morning , weighing machine told me 211.8. Target is the get under 211 by monday morning , 4 more days to achieve the target..

Today's plan is to train for a an hour with trainer and then have light dinner to back it up..

Will write down all the exercises i did during the hour..

I need to be more energetic to perform my workouts.. Need to plan more for my diet now too..

From tomorrow onwards i will write my diet here too..

Feeling bit down today , need to cheer myself up for keep going.

Will write tomorrow about the status on today's plan.