Backlog
Backlog due to procrastination life.
04SEP2024:
weight: 307.9 lbs.
workout: 1.34 mile indoor treadmill walk and full upper body lifting routine.
diet: intermittent fasting. first meal at 1100. last meal around 1930. ~2000 total calories.
cold plunge: 10 mins
feelings: just getting over being sick. decided today was the day to quit drinking and get serious with my weight loss. (a mulligan from Monday)
05SEP2024:
weight: 303.3 lbs.
workout: 4.69 miles. 4 mile run. Zone 2 Heart Rate.
diet: intermittent fasting. first meal at 1100. last meal around 1930. ~2000 total calories.
cold plunge: 10 mins
feelings: So happy for the almost 5 lb drop in weight but I know its not maintainable…unfortunately. Remembered why I love running!
06SEP2024:
weight: 302.8 lbs.
workout: box jumps and medicine ball “speed” training (rep range and focus according to Dr. Andy Galpin’s thoughts on speed training). Ab workout circuit.
diet: intermittent fasting. first meal at 1100. last meal around 1930. ~2000 total calories.
cold plunge: 10 mins
feelings: still on the way down on the scale so I am excited. relaxed dinner food choices. enjoying going to be earlier and spending time with the family at night while NOT under the influence of alcohol. aka you don’t have to drink to have fun.
07SEP2024:
weight: 301.8 lbs.
workout: 4.69 miles. 4 mile run. Zone 2 Heart Rate.
diet: intermittent fasting. first meal at 1100. last meal around 1930. ~2000 total calories.
cold plunge: 10 mins
feelings: waiting til 1100 was hard today. got up extra early (0410) to get my run in BEFORE my oldests’ cross country meet. food choices relaxed but “smart” which is how i am going to do my Friday nights and Saturdays throughout this process. always trying to adhere to the no more than ~2000 calorie total
08SEP2024:
weight: 301.3 lbs.
workout: deadlifts and full upper body weightlifting routine. walked to and from the gym for a total of 2 miles walking at decent pace.
diet: no “diet” today. just smart choices thinking of total calories and 1 cheat meal of potato chips and sour cream dip.
cold plunge: 10 mins
feelings: football is back today! made it a little hard not to drink since that was a regular past time the last several years of my life. my team lost which made it even worse haha. but overall good day because i staid strong with no alcohol and took my kids and dogs to the park for a walk.
09SEP2024:
weight: 300.6 lbs.
workout: recovery walk. totaled 3 miles.
diet: intermittent fasting. first meal at 1230. Monday is going to be my “fasting” day of the week so total calories goal is to be around 5-600 moving forward. I think I was able to keep it under 800 today.
cold plunge: 10 mins
feelings: First day of a 2 week PTO I took. started 2 books. Dale Carnegie’s “How to win friends and influence people“ and Jocko Willink’s “Discipline Equals Freedom“. tough day after meeting with a principle to discuss some reading issues with one of my children. I may have started to be engaged too late… making a vow to not drop the ball again when it comes to ANY of my children’s learning and education.
10SEP2024:
weight: 299.1 lbs.
workout: heavy squats (made it up to 245 X 1) and light leg press (calf presses to start than leg press as super set). 2 mile Zone 2 run to finish.
diet: intermittent fasting. first meal at 1230. last meal around 1930. ~2000 total calories.
cold plunge: 10 mins
feelings: beautiful morning showing my oldest a typical “chest day” with a new (cheap) weight set and bench I just bought him. Hopefully going to talk his younger brother into joining him in these before school weight lifting sessions. They have to wake up around an hour earlier than normal to be able to lift weights before school and I am so prooud that at least one for now wants to. Builds character. Worked on reading comprehension in the evening. Long day of yard work in the sun has me exhausted.
11SEP2024:
weight: 298.5 lbs.
workout: upper body weight lifting routine.
flat bench (worked up to 205 X2) & pullups (-160 X5)
military press (115 X5) & bicep curls
seated rows (130 X8) & tricep cable kickbacks
cable lateral raises & low-to-high cable crossovers
diet: intermittent fasting. first meal at 1100. last meal around 1930. ~2000 total calories.
cold plunge: 10 mins
feelings: woke up a little cranky and I hope this doesn’t persist. lower back sore, byproduct of carrying around this huge gut. legs a little tight. showed a back routine to my oldest before my workout.
