WOD 07/07/17

Got off work early and went for a run.  As I am using my work issued iPhone for all my runs now I need to use the Wahoo HR fitness app so it can track my HR.  I was unable to Wahoo HRM to sync with MapMyRun.

Duration: 21:37 minutes
Distance: 2.25 miles
Avg. Pace: 9:35 min/mi
Avg. HR: 158 BPM

Est. Calories Burned: 348

Weigh In: 165.9 lbs

WOD 07/01/17

After a long break from running I started back up again.  Here are my results and my weigh in for the week.

Duration: 23:49 minutes
Distance: 2.4 miles
Avg. Pace: 9:52 min/mi

Weigh-in: 167.2 lbs

I thought this was interesting:

Update + WOD 6/25/17


I am starting a new routine.  I will workout in the wee hours of the morning so I can focus on work related training during my workday lunches and follow up with my WordPress training in the evening.  Man my life is so routine!

Starting this Sunday and every Sunday thereafter I will post workout results with my current weight.  It’s a good way to keep track of my results!

Without further ado….

Dumbbell Workout – 15 lbs; 5 reps/workout
– Row
– Clean
– Press
– Jerk
– Walking Lunge
Rest 30-45 seconds; Repeat 2 more times

1 Round – 4-Minute Belly Destroyer

Cool up and cool downs were included – usually about 60-90 seconds


My results:
Duration: 19:36 minutes
Avg. HR: 128 bpm
Calories: 102
Weight: 167.2 lbs

Father’s Day

Happy Father’s Day. This is the second weel of the sugar detox. I did pretty good today and has an excellent dinner at Ruby Tuesdays. A Top Sirloin cooked medium with good seasoning with grilled asparagus and zuccini. I should have stopped there but I succumbed to a apple crisp skillet. It was really good. And it wasnt too bad as I shared it with my wife.

Tomorrow I am back on track and start working out again. I should see some decent weight loss after this week. 

Stay thirsty my friends. 

Update – Sugar Detox

A couple of new things this week.  After my last workout I saw a CNN article regarding sugar consumption and a 31 day detox plan.  You can catch the main article here.  As I have not lost much weight with my current activity level I thought it would be a quick experiment.

Now I do love sweets like the vast majority of Americans.  I tend to over indulge  in chocolate and baked goods.  I also tend to over eat at dinner time as if there a famine imminent.  I need structure.  I need a set of rules so I can refer to get me by the difficult times of dieting.  I do not expect Hugh Jackman physique, but I want to feel healthy and look healthy without enjoy food.  The diet focuses on controlling your amount of sugar/starchy items back into your diet after a 3 day detox.  I see it as a way to promote smart eating.  Something that I always struggled with.

I digress.  The article is a good read and I think the plan is very reasonable.  I started the first leg of the detox (3 days of only meat and non-starchy/sweet vegetables) on Sunday, 6/11.  It wasn’t terrible.  It would have been a little more enjoyable if I had a better selection of meats and veggies in my house but I made due.

I am now on the second leg which is the remaining week where I get to incorporate 1 serving of apple, dairy and sweet vegetable (snap peas, carrots, etc) back into my diet.  I had a glass of whole milk and unsweet applesauce.  It was a nice way to top off my ‘detox’ lunch.

I really haven’t been tempted by sugary foods yet.  My coworker brought in some homemade cinnamon rolls with cream cheese frosting.  They look super delish, but I still have yet waned.  Go me!

I also decided to take a week of from my workouts so I can adjust to the new diet.  I will be back at it hard come Sunday!

Stay tuned!

WOD 6/10/17

The Return of Tony Horton!

I did a random workout using YouTube videos.  If anyone wants to replicate what I did here ya go!

4 Minute Belly Fat Destroyer by Turbulent Training 
– I did this workout twice resting 60 seconds between repeats

<2 minute rest >
I was trying to find my P90X Ab Ripper but had to substitute with…

10 Minute Trainer – Killer Ab Workout by Beach Body
– Tony Horton.  That. Is. All.

Duration: 25:06
Avg HR: 122 bpm
Calories Burned: 299 Cal