4-6-14: Day 7 – Pure Cardio

Weight: 181.4

Today’s Workout: Disc for Day 5: Pure Cardio

Breakfast

Pancakes with real maple syrup

Snacks

Tortilla chips, carrots and hummus

Lunch

Open faced sardine sandwich

Dinner

Roasted chicken, roasted potatoes and broccoli

Dessert: Flourless chocolate cake

 

Weight sitting steady at 181.4, has to be close a record for weight consistency for me.

Quadriceps pain is sitting steady at moderate.   Cardio Recovery actually did quite a number on me yesterday, and I was feeling it double with Pure Cardio today.  Trying to get more protein into my diet to hopefully aid in recovery.  Can’t believe how sore my quads are, and consistently as well.  Not a lot else to say about that, I guess.

I always considered myself to have strong legs, not sure if the soreness is a function of leg inactivity or more due to leverage disadvantage having long legs. Doesn’t really matter I suppose, I’m hoping a combo of foam roller and better protein intake will help minimize the issue going forward (let’s keep our fingers crossed).

4-5-14: Day 6 Cardio Recovery

Weight: 181.4

Today’s Workout: Day 4: Cardio Recovery

Breakfast

Blueberry pancakes with real maple syrup

Snacks

Tortilla chips & hummus

Lunch

Grilled chicken, cheese and red pepper sandwich

Dinner

 Date night, Fish w/potatoes and a glass of wine

After my two lighter activity days it was nice to see my weight stay pretty stable at 181.4.

I am back on the regular workout plan, but I can’t say the same about my wife unfortunately.  She has had some issues with swelling in her knee and is taking some rest time to make sure things get right before continuing.

As for myself, today was cardio recovery, not a lot to write about here, some stretching and yoga mixed in with some surprisingly difficult deep squats and ab exercises. Nothing done fast enough to make you drip sweat, but I have to say that I wasn’t able to finish any of the deep squat exercises before my quads gave out.  A subtly good workout.

4-4-14: Day 5 Kettlebell?

Weight: 181.2

Today’s Workout: Calisthenics and Kettlebell

Breakfast Oats, Granola & Almond Milk
Snacks Several handfuls of almonds, banana
Lunch Salad with avocado and grilled chicken
Dinner Pasta & Meatballs

 

First off – weight stable at 181.2 – nice that it kept down post rest day.  Noticing a few physical changes now, gut is slightly less puffy and flabby, definitely nothing to brag about, but better than it was.  Some upper ab definition showing through as well.

By now you’ve probably noticed at least two things (probably some more stuff too, I’m sure you’re all very perceptive).

  1. I eat a lot of leftovers…and
  2. It has now been two days since I’ve done a workout from the INSANITY program.

You would be correct on both counts. Let me explain both.  As far as number 1 goes, I am cheap. Some might say “Frugal” (with a capital F), but really, it’s cheap. Eating lunch out is expensive. Leftovers probably cost me around $2 a portion and a decent lunch that isn’t’ from the dollar menu runs me about $6.  Multiply that by 20 work days in a month and you are banking $80 a month. In a year that adds up to $960.   Plus, I have the added bonus of knowing exactly what went into my leftovers, which I like.

But enough deflection from Capt. Frugal (Capt. Insane-o’s more boring alter ego). WTF is up with the missing workouts?  Well, my wife and I are doing this workout plan together and we have an agreement not to get off schedule from each other and she had two commitments this week where she wasn’t able to do her workouts.

I’m honoring our agreement to stay in sync, but I didn’t want to take another rest day (even though my calves are crazy sore, what’s up with that?!).  As such, I thought that I would do some of the cardio calisthenics from day 2’s video and then once I had a nice lather going I would proceed to a kettle bell workout that I do from time to time.   In the past I have had some problems with my left shoulder and was in physical therapy for a while when it flared up badly. I have a kettle bell and elastic band workout that I don’t do nearly enough, and that workout helps keep some of the shoulder issues at bay.

For those interested, here was tonight’s workout routine

  • First 15 minutes of Disc 2
  • Various PT elastic band exercises (mostly rotator cuff related)
  • 25 reps two arm kettlebell swing (40lb bell)
  • 20 reps two handed kettlebell curl (40lb bell)
  • 15 reps each arm, kettlebell overhead press

Promise that I’ll be back on track with the regularly scheduled workout routine tomorrow – hope everyone is on track to have a great weekend!

4-3-14: Day 4 (Rest)

Weight: 181.2

Today’s Workout: None (Rest Day)

Breakfast

Oats, Granola & Almond Milk

Snacks

Several handfuls of almonds, banana, apple, chocolate cupcake (whoops!)

Lunch

Potato & chorizo taco filling (no tortilla), side salad from yesterday’s leftovers

Dinner

Pasta & Meatballs
Weight progress so far
Weight progress so far

 Thought I would throw a nice graph in here for some rest day content. Now, those who are familiar with this workout program will be saying to themselves, “What the hell? I thought rest day came at day 7, this chump is supposed to be doing cardio recovery!?”.  Well, you would be right, but I elected to swap my off days so that I could get some social activity in my calendar.  I’ll be doing cardio recovery tomorrow instead and not taking another rest day until next week.

I never said that I would be avoiding all junk food, booze, etc while on this workout plan, as I think that it isn’t a realistic expectation of a normal daily diet. So many people out there could easily lose weight if they just stopped in-taking liquid calories and dropped junk food out of their diets completely.  Besides beer (my weakness) I rarely eat junk food or any calorie rich liquids. I haven’t had a beer yet so far this week, which is I think obviously helping the weight situation. However, this morning I was unable to resist a homemade chocolate cupcake that found its way into my office. Ce la vie, I’ll try to eat a smaller portion of something else this week to make up for it.

Not to get all preachy, but it’s easy to get into this mind-trick of trying to make a totally radical change in a program like this, and in the long term it just isn’t sustainable. That’s how you get the yo-yo diet effect. Small changes are best, and as such I’m not trying to radically overhaul my diet, but just make a few mindful changes. One that I am working on, and need to keep working on, is trying to get more leafy greens in there. Besides salads I just don’t get much intake, and I need to figure out a way to change that.

Alright, off to enjoy my rest day, happy workouts everybody!

 

 

4-2-14: Day 3 – Cardio Power & Resistance

Weight: 182.0

Today’s Workout: Day 3: Cardio Power & Resistance

Breakfast

Oats, Granola & Almond Milk

Snacks

Several handfuls of almonds, banana, apple, Clif Builder’s Bar

Lunch

Potato & chorizo taco filling (no tortilla)

Dinner

 Chef’s salad with grilled chicken, tomatoes, mozzarella cheese
and hard boiled egg

 

Feet are still sore this morning, some moderate soreness in my quads and shoulders. Worked out solo tonight, as the wife had plans tonight and got her workout in earlier in the day. Not feeling a lot of hunger, which seems a little odd, as usually after days when I do a lot of running I feel famished. Not getting the same feeling from the insanity.

I’m glad to see that my weight has stabilized a little bit, I think my dehydration theory may have been at least partially correct. I’m expecting a slower decline rate in weight from this point on.  Only 5 days ago I weighed in at 186, .8 lbs a day is definitely not a sustainable rate of weight loss, and I’m sure a lot of my initial loss was water weight.

Now, onto tonight’s workout.  I thought this one was easier than yesterday’s workout.  It was nice to have the workload spread out more between the upper and lower body.  After the last two day’s of workouts my legs have been pretty tired, but my upper body hasn’t felt any impact.  Tonight put a little more workload on the upper body with the tricep work and pushups.  Still lots of lower leg emphasis though.  Several of the jump exercises I had to limp through (figuratively) as my legs were just too shot by the end to get off the ground.

Thanks to the folks on reddit who gave me helpful input on the dinner timing situation.  I’m still experimenting with it, and I think 2 hours post dinner is enough time for me at the moment.  We’ll see how it goes as things get more intense.