First, this has not been the best week for me working out. Last week my brother and his family was in town and we were all in Ocean City NJ with y parents. A lot of resting and eating. This was followed by my daughter having surgery this week which meant no sleep, more rest days and more poor diet.
I think that I am putting on weight in the wrong places so I am going to try to tackle my nutrition. I bought a $40 program with recipes, a calorie calculator and a tracking sheet. Simply, I set a 2,500 calorie per day target and will now write down what I eat. This can be easy if I plan things correctly. I won't graze since I will know when my next meal is coming. Good in theory, now need to execute.
To measure my progress, I will be taking pictures and posting them on this blog weekly. Hopefully I will see some progress.
As far as workouts go, I am focusing on less killer workouts but being able to work out every day. This starts with Qigong warm up, stretches & the 5 Stances and then is finished off with either:
Upper:
- 5x10 Rows
- 5x10 Sandbag Push Press
- 5x10 Pull Ups - assisted to make sure that I get 5 full sets of 10
Lower:
- 5x5 (each side) Pistol Squats - assisted for balance
- 5x10 Single leg Deadlift / Front Squat circuit
- 5x10 Single Leg Squat / Good Morning circuit
On the weekend, I do a long run using the Port Imperial stairs. This week:
- 5.94 miles
- 1 hour, 12 minutes
- 12:07 pace
My improvement came in duration and the fact that I did the set of 2 staircases twice as opposed to 1 &1/2 times.
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