More learning (43) (31.12.2009)

Went to ski on my home golf club. Such a fantastic place to ski at.

Did the 6 km lap in 50 minutes. I still have a lot to learn and I really need to get into better shape. The good news is that I burned 1100 kcal and my average hr was over 150.

Skiing on my own (42) (30.12.2009)

Woke up this morning with a lot less aches than what I thought yesterday.

Went out to ski in the morning and it was fun. Now I'll go either to the gym or badminton. So, more later on.

Cross-country (41) (29.12.2009)

Bought cross-country skis. Tried to learn how to ski. 'nuff said. Actually, kinda got a hang of the techique, but a loooong way to go before its smooth and easy. But anyway, it was fun and I definetely think this'll be a good addition to my winter sport option.

Jussi taught me for an hour and there was no way I could've done it more today. My legs are killing me, as are my arms. I must be doing it wrong (surprise).

Four-zero (40) (28.12.2009)

Second time at the gym today. Didn't want to do to much, since tomorrow is going to be hell testing new cross-country skis. I'm really looking forward to it, but ar the same time petrified, because I'm afraid I don't have the stamina for skiing.

This time I did 13 minutes on the bike (5 km), and four sets of inclined bench presses, triceps, reverse butterflies and abs.

Setting goals (39) (28.12.2009)

After gorging all the food and especially chocolate for the past week, it's time to set some exact goals. I need them for motivation and to make the following of progress easier.

So. Goal number one. I want my weight to be 95 kg or leass, by the 1st of June 2010. I will start the process on January 1st, and that's when I'll record the starting weight. I will post my weight on this blog on every Friday, even though I'll be following it daily.

Goal number two. To not eat candy or chocholate or potato chips or anything similar until I've reached goal number one. I will allow myself to eat anything I want on the 5th of every month.

I started the fat burning process by getting my body prepared for growing amount of aerobic workouts. This morning I did 30 minutes on the xtrainer and then did 4 sets of butterflies. I think I will do something else later today.

Tomorrow I'm supposed to go to buy some cross-country skis. I haven't owned a pair in about 20 years..

Part 2 (38) (26.12.2009)

How much can one man eat? And how much can man hate himself after eating all that crap?

Made myself go to the gym after way too many days of just pigging around. Did 30 minutes on the xtrainer and it felt like a slow and sweaty death. Heart rate got close to 170. Man, I really need to do something to make myself from slipping back to my old habits and habitus. I also did 3 sets of biceps and inclined bech presses.

We also had a fun walk in the snow later tonight. No I think we'll just watch something on tv. Tomorrow I'll definetely get back to weight training.

Xmas, part 1 (37) (23.12.2009)

All the shoping and moving is done and I've started my vacation.

15 minutes on the bike was fun. I need to spend more time on it in order to be ready for spring in three months.

I also did the usual 4 sets of bench presses, followed with 3 sets of biceps, abs, triceps and delts.

Hopefully I can make myself hit the gym tomorrow morning.

Oops (36) (19.12.2009)

Forgot to update the blog yesterday. I did go to the gym, but I'm once again feeling really sluggish and didn't do much.

15 minutes on the treadmill, followed with 5 sets of bench presses and three sets of abs. That's it.

Yesterday we also went out to eat with our good friends. I must've eaten large stones or something , since my stomach is still absolutely full. Today I've eaten only two small bowls of cereal and three sandwiches. I don't think I'll eat another thing until this feeling goes away and I can fit my normal clothes again.

Moving day (35) (18.12.2009)

This time nothing traditional. We've been cleaning up our old office. Running up and down the stairs carrying out couches, office desks and all other garbage that we've accumulated over the last two years sure has been worth a few hundred calories.

Tomorrow I'll hit the gym.

Thirtyfour (34) 15.12.2009)

12 minutes of xtrainer. 4 sets of bench presses and 3 sets of biceps, side delts, leg presses and obliques.

Tomorrow I'll be in Estonia all day, but I'll try to make it to the gym when I get back home.

Ambidextrous badminton (33) (13.12.2009)

Just as predicted, we did go for an hour of badminton. I played most of the time with my right hand, trying to improve my right hand coordination. I think I'm getting better at it.

Sunday morning gym (32) (13.12.2009)

Woke up early this morning and got bored at watching tv. I thought I'd easily get two workout done today if I did one well before noon.

I came to the gym and started with 20 minutes on the bike. Then I continued with 4 sets of bench presses, long pulls plus 3 sets of biceps, dips and deltoids.

So much that I want to do today. I'd like to go for a fun or maybe a long walk with the dog at one of the near by golf courses. Dog can run freely and they're really beautiful when there's a light frost on the grass. And who knows, maybe we'll go and play badminton again.

Badminton Saturday (31) (12.12.2009)

Just like last week, we played an hour of badminton.

Fed up, depressed, or what? (30) (10.12.2009)

I really don't know if love or hate writing this blog. For the last two weeks or so I haven't been wanting to go to the gym. I've forced myself because I just can't lie that I've done something if I haven't. I truly hope I find my motivation again, or otherwise it's going to be a looooong winter..

Today was a normal grind. 20 minute on the AMT. 4 sets of bench presses, 3 sets of obliques, biceps and dips.

Lazy (29) (8.12.2009)

Really tired and no nap after work. I went to the gym anyway, just so would do at least something.

12 minutes on the crosstrainer, 4 sets of bench presses and 3 sets of abs.

Hopefully tomorrow will be more productive day.

Gymgymgym (28) (7.12.2009)

Back to my usual routine. Well, at least a smaller version of it anyway.

30 minutes on the xtrainer to start. Bench presses were taken all the time, so I did four sets of inclined bench presses instead. That was followed with three sets of dips, biceps and obliques. Anyway, at least the week has started and hopefully by the end of the week I have caught up with my goal average of five times a week. If my calculations are correct, that requires only six separate excercises this week.

26 & 27 (26 & 27) (6.12.2009)

Well, no anaerobic today. I did go to the gym, but I really should've eaten something beforehand. I started with 30 minutes on the xtrainer, but started to feel really week after that. I didn't even have any strengt to do even a few things after the warmup, so I just came back home and had three toasted rye breads with ultralight salami, cheese and tsaziki.

A few hour later we decided to go and play badminton again. A hour ofbadminton, this time with a hr monitor. Heart rate stayed pretty low through the whole time and I seemed to burn only 450 kcal in the hour, so basically the same amount that I got in the 30 minutes of crosstrainer.

So all in all not as effective day as I hoped to do, but I'm still satisfied.

Badminton (25) (5.12.2009)

Surprise. We didn't go to the gym today, but we decided to start playing badminton instead. We have ne badminton and tennis courts near our home and we went to check them out.

We played 70 minutes of badminton with my wife and it was a lot of fun. I haven't played badminton in 8 years, so it took a while to get used to, but man did we have fun! I pretty sure I'll be feeling this tomorrow on my forearm and legs. Too bad I forgor my (old) hr monitor home so I don't know what kind of effect that had.

Tomorrow will be a day for gym. I was hoping to get 8 workouts this week, but that means I would have to do two tomorrow. a run is not completely out of the question, but no promises.

What's wrong? (24) (4.12.2009)

I have no idea what's wrong with me. I have no motivation to work out and I really don't want to write this blog. All I want to do is eat. I didn't feel this way two weeks ago, so I'm a bit worried about myself.

Today I did go to the gym. Pretty basic one hour set with 20 minutes on the xtrainer, 5 sets of bench presses and 3 sets of biceps, triceps and long pull.

Today i've eaten half of a kebab I bought yesterday and several cinnamon buns my wife has baked. At no point did I feel hungry, so I only eat because it is a habit. How can I change that?

Tomorrow will be a one workout day, hopefully I will find the missing motivation soon!

Michael Jordan (23) (2.12.2009)

If I would've realised that yesterday was 23rd workout, I would have been more like MJ himself. :-)

12 minutes of xtrainer, 4 sets of bench presses and 4 sets of biceps. Then rest.

I just got home, so I will not be going to the gym tonight. For the last two days I've eaten out 3 times, so tomorrow the punishment will continue.

Short and sweet (22) (1.12.2009)

Xtrainer for 12 minutes, inclined bench presses and abs.

(Can't make it any shorter)

10 % and then some (20 & 21) (30.11.2009)

After a whole week of being away from the gym I decided to start with a bang. I had today off from work, so I decided to do an aerobic workout in the morning and a weight training later at night.

I started the day with 60 minutes on the cross trainer. The night workout consisted of 12 minutes on the cross trainer, new bench press exercise aiming at maximum power ( 3x3 with 60 % of max wight. The % will grow every week), lower back (3 sets), triceps (4), biceps (4) and butterflies (4).

Today I've left out everything from my diet for a while. I will not eat anything besided salad and protein shakes until I've lost 7 kg. I need to take back all this weight I've gained in xmas parties, etc. Today I've eaten three small and thin slices of 100 % rye bread with tsaziki, 60 g of lasagnette and a large latte. I also started to take orlistat (fat catcher) and anti-salt to remove excess water from my body. I also take fish oil, vitamins and detox powder. Does this sound like bulimia to anyone? ;-)

Be all I can be (19) (23.11.2009)

I'm trying to find the feeling I had when in the army. More dicipline and focus, that's what I need. That sais, this is a really tough week to start being tougher on myself. All kind of office parties and weekend at the cottage does not really yell dicipline.

Today I did 30 minutes on the xtrainer, 4 sets of bench presses and 4 sets of long pull.

We have the first confirmed swine flu case at the office. Just waiting my turnauksen will be. :-(

Oh yeah, the diet. Oat meal for breakfast, slice of home made pizza for lunch and two pieces of toasted rye bread after work. And a large piece of chocolate cake. Now I'll have small piece of pizza and some Cruncheez.

Double Sunday (17 & 18) (22.11.2009)

Strange Sunday. Did two workouts, but also ate like an idiot. Not good.

Earlier in the afternoon I walked to and back from swimming. I swam only for 800 before I got fed up with all the people and left. I walked a longer route home, so the total distance walked was 6,8 km.

Later I went to the gym. 12 minutes on the xtrainer and four sets of bench presses, abs, shoulders and back (long pull).

Yesterday I was asked to add more detail of my diet to my blog. I'll start that tomorrow, hopefully it'll also stom me from eating like a fool.

Why is there nothing good on TV (16) (21.11.2009)

Nothing new.

20 min xtrainer, 5 sets of bench presses, 4 sets of biceps, triceps, butterflies and leg presses. Finished with 3 sets of abs and shoulders.

Still hoping it wouldn't rain tomorrow.

Fifteen (15) (20.11.2009)

I need to give my self a good ass-kicking. Today was only my second time at the gym this week, so I'm really falling behind on my minimum of five workout per week. I really need to get my act back together, so nno rest for me tomorrow. Hopefully it won't rain tomorrow or Sunday so I could actually take my bike out for one last ride before winter. I'm going to go to the gym at least twice over the weekend, but I really want to add one pure aerobic exercise to this week's blog entries

Today's visit to the gym was a pretty crappy one. I went strainght from work, so I was really tired. Also there was a lot of people at the same time, so pretty much everything was occupied and I wasn't able to do my usual circuit training. Instead I had to do one exercise at a time.

I started with a 12 minute, 2 km, run. I also did 4 sets of bench presses, leg presses, biceps and triceps. By the time I had done 3 sets of lower back I was really pissed of with the amount of people at the gym and decided to leave.

So. Hopefully I have the energy to do two things tomorrow in addition to my looong walk I always do when my wife vacuums.

Right now I'm watching  UFC Unleached and getting motivation for the winter. I want to hit like that next summer. ;-)

Morning (14) (18.11.2009)

Since we got held up at the grocery store last night we didn't go to the gym. Therefore I decided to go there this morning to do my first workout of the week.

Morning at the gym is always pretty tough, my body just doesn't want to wake up and do anything. I decided to start easy. I did 30 minutes on the xtrainer without altering the resistance or the climb angle. I got my heart pumping and thus the little anaerobic stuff I did after the xtrainer wasn't too bad.

So. Anaerobic for the day was 4 sets of bench presses and 3 sets of abs, biceps, dips and back (long pull).

Finishing the double Sunday (13) (15.11.2009)

As promised, I went to the gym after a nap and nice oriental chili.

12 minutes of the xtrainer for starter. For main course I had three sets of inclined bench presses, ab crunches, leg presses, bicep curls and declined bench presses. I as pretty fed up after the main course, but decided to go for 15 minutes on the bike for dessert.

Now home tired and with sore legs. Is tomorrow going to be a day off? Keep coming back and find out.

Running again (12) (15.11.2009)

Weather was pretty nice for November, and most of the ice had melted, so I went for a run. Once again I ran to Kasavuori. Time was pretty good, 38,39, my all time second best.

http://bit.ly/2SAUi3

I'll write more after gym tonight, right now I'm way too tired. All I can think of right now is food and sleep.

Saturday (11) (14.11.2009)

Right shoulder hurts, right knee hurts, ribs hurt after yesterday's bench press incident. I actually considered taking tomorrow of from working out, but I suppose I won't do it. Maybe I could finally concentrate for a while on the aerobic.

20 minutes of xtrainer, 3 sets of bench presses, biceps, triceps and leg presses.

5 % done (10) (13.11.2009)

A near death experience. ;-) Yesterday I set myself a goal of doing my bench presses (4x10) with 100 kg before June 1st 2010. Right now I'm doing them with 70 kg, so today I decide to try what is the most I could lift. I first tried 80, and it was fairly easy ( lifted it 3 times). I then went ahead and added another 10 kg, which clearly was a mistake. I got it down to my chest, but there was no way for me to get it up again, so I had to wiggle my way out from under the bar. At least I now know what I'm capable of and will keep on working.

After the near-fatal bench pressing ( I actually did 3x10 w/ 60 kg and 2x8 w/ 70 kg). I did three sets of three different back exercises (lower back, lat pull and long pull) and also three sets of abs.

Oh yeah, I started with 13 minutes on the AMT.

Another quickie (9) (12.11.2009)

25 minutes of AMT. 4 sets of bench presses, 3 sets of biceps, triceps, lower back and upper back.

I think I'll do a lot over the weekend. Feel like fun once again.

Feeling lousy (8) (10.11.2009)

Note to self: Don't eat ice cream just before gym.

Sugar high when trying to run (did the usual 12 min and 2 km) is not good. Felt bad the whole time. Also, feeling a bit sick didn't make the adding of weights to bench presses (4 sets) and dips (only 3 sets) didn't feel good or even possible. Three sets of long pull back workouts wasn't too bad though.

Best part of today's training was getting home.

Tomorrow if for resting. And rock 'n roll with Marilyn Manson.

Huh! (7) (9.11.2009)

Why was it so tough today? What did I do differently? It's 10:30 PM and I'm ready to go to bed.

Warm up done in 13 minutes on the AMT. Then 5 sets of bench presses and 4 sets of biceps ( raised the weight on the machine to 55 kg and doing 10 repeats in each set) and triceps (assisted dips). I also did 4 sets of ab crunches and 3 sets of lower back and upper back (reverse butterfly) exercises.

Tomorrow will be a long day ar work, but I also need to do a workout, since I won't have any time to do one on Wednesday due to a MM concert.

Sunday funday (6) (8.11.2009)

I tried to pick up on the aerobic stuff, since lately I've been doing pretty much only anaerobic workouts.

I did 30 minutes on the AMT, wanted to do more, but got bored since there was nothing good was on TV. I followed with four sets of bench presses, shoulders, abs and upper back (with reverse butterfly).

I'm sure tomorrow I'll find myself doing my normal exercises tomorrow...

Sello (5) (6.11.2009)

Today I went to Elixia Sello. I did my usual thing, this time in a bit of a hurry since I had to pick up my wife afterwards and I wanted to get back home quicky to continue reading Kat von D's High Voltage Tattoo.

So. 12 minutes on the xtrainer, 5 sets of bench presses, four sets of biceps and triceps, 3 sets of abs and upper back.

Tomorrow will probably be a day off.

Four (4) (5.11.2009)

Off to the gym, even though I'm a bit worried I might be getting sick. Better to get as much physical exercise done before the flu gets me as well.

12 minutes on the AMT, this time with a bit higher resistance than usually. That got my heart rate up right away which felt good. The problem with AMT and other warm up machines is that I get bored really quickly if there's nothing good on TV. I need to load something good to watch to my iPhone or something because now that there's snow on the ground I won't be biking or running anymore and will need to do more aerobic crap indoors. We did talk about starting to play badminton maybe once a week with my wife, but until we do, I need to do something.

After the AMT did the usual four sets of bench presses, abs, shoulders, biceps and incluned bench presses. didn't get to do dips at all, the machine was taken the whole time I was at the gym.

More of the same tomorrow.

Raditude (3) (3.11.2009)

Gym gym gym.

Armed with the new Weezer album "Raditude" I headed to the gym. I though this would be perfect workout music, and I was right.

2 km in 12 minutes on the treadmill was followed with five pyramid sets of bench presses (10 repeats with 50 kg, 8 w/ 60 kg, 6 w/ 70 kg, 8 w/ 60 kg and 10 w/ 50 kg). I continued with four sets of abs, shoulders, biceps, dips and leg presses.

I feel really good, although I'm bummed that I went for a kebab buffet lunch instead of just having a sandwich at the office. For the rest of the week I need to be extra strict about my eating. I've gained 5 kg since starting this fall workout regime. I don't know if I should be worried, or if it's just part of focusing on getting some muscle mass?

A little more aerobic (2) (2.11.2009)

Didn't really have a plan when I went to the gym today, and ended up with a no plan workout. Well, I suppose it's still better than staying home and eating on the couch.

35 minutes on the AMT followed with four sets of biceps and iclined bench presses. I hate mondays at the gym when everybody's there trying to feel better about themselves, unlike serious athletes like me. :-D

I promised to start setting goals for the next nine months. First goal is to get at least 200 new workout sessions before August 2010. Today was number 2. I will indicate this goal in the title. I'll add number 1 to yesterday's blog entry.

Easy Sunday (1) (1.11.2009)

Today started with a few nice cups of coffee and a few hours of No Reservations. That was the fun part.

We decided to go for a family walk, me, my wife and our dog. We ended up walking for 1 hour and 43 minutes and covered 9,36 km. Almost right after coming back from the walk I went to the gym. 12 minutes on the crosstrainer, 10 sets of bench presses (4x5 with 70 kg, 4x8 w/ 50 kg and 2x10 w/ 40 kg), 2 sets of shoulders and 4 sets of abs.

For dinner I made us pasta carbonara, so right now I'm pretty stuffed. Now a few hours of Hercule Poirot, maybe if I really hate myself, I'll go for a run later tonight.

You can see our walk route at RunKeeper: http://bit.ly/4FqL47

OMFG! (31.10.2009)

Just when I decided to start updating this blog I noticed that there is men's body buildig on TV. I'm glad I already went to the gym since this is the most unmotivating stuff to watch. I seriously never want to resemble those people in any way. I want to be fit and strong, but still look like a human being. How in hell do the get so much muscle definition on their face?!? Good thing I ate those tacos for dinner, they should ensure that my workout today wasn't too effective. ;-)

Today then. 20 minutes on x-trainer, four sets of shoulders and pecs with dumbells, three sets of assisted pull-ups, lower back and leg presses. Finished with four sets of butterflies.

Gym (30.10.2009)

Right knee hurts from the stupid run yesterday.

Started today's excercise with 10 on the bike, then 10 minutes on the crosstrainer. I added 5 kg to the bench press and did the usual 4 sets. I also did four sets of abs, biceps, shoulders and butterflies, but only three sets of triceps (dips).

No good (29.10.2009)

I was too lazy to go to the gym, but my consience wouldn't let me just staying on the couch all night. I went for a run, but put on way too much clothes because it was -1 celcius outside. I got really hot after the first km and got pissed off. That only lowered my motivation to run even more. Also, not having a working heart rate monitor sucked, I'm so used to have it pushing me to go just a little faster all the time. To top this all off, RunKeeper lost the GPS signal a little before I got home and decided to add 500 m to my run, so not even that data is accurate. I'll add the RunKeeper data a little later.

Anyway. One lap (6,20 km) at Kasavuori in 42:30, so aproximately 3 minutes more than last time. No good, but I guess it's better than nothing.

Tomorrow I'll go to the gym, I promise.

Quickie (28.10.2009)

Really tired after work today. Did go to the gym anyway.

12 minutes on the treadmill, four sets of bench presses and shoulders. Three one minute ab holds and three sets of inclined bench presses.

Maybe I'll have more energy tomorrow. Or maybe I'm getting sick.

Monday (26.10.2009)

Another pretty usual day at the gym. I broke the belt on my heart rate monitor, so no calorie, TE or hr data for a while until I get a new one.

First I did 12 minutes on the AMT and followed that with four sets of bench presses, abs and deltoids. I continued with also four sets of biceps, dips and butterflies (pecs).

I'm pretty tired. I think I'll go go bed.

Punishment Sunday (25.10.2009)

The bad news first. I make way too good food, and that's really affecting my diet. This weekend I made some Carelian Pastries ( the best translation I could find for karjalanpiirakka...) and my lovely wife did a baked cheese cake. You can imagine that I was not able to stick to my planned 1500 kcal per day.

So. Today when I came home from changing winter tires to our cars I ate some more and really started to dislike myself and my lack of self control. I didn't feel like driving to the gym and thought that a run would be a good punishment for all the over eating.
Just like earlier this week, I ran to Kasavuori. This time I did two laps up there, so This time I did 8,87 km in 57 minutes. I did a small extra loop in the end to make sure I got to TE 5.0. I think this was my second time ever reaching that magical TE value. I didn't aim for a new record time, but rather to have more consistent pace. I think I achieved that goal, at least I didn't have to stop in the middle of running except when I had to fix my pants. :-) I burned 1234 kcal, but my heart rate was so hight that this wasn't really a fat burning exercise. Average heart rate was 164 with a peak rate of 187. I did the peak in the end when running up a really steep hill right by my home. I felt like passing out when I got to the top. See the RunKeeper data at http://bit.ly/c92PJ.

Even thought I call this a punishment, I really had fun. I was clever enough to have sauna ready when I got back so now I feel absolutely fantastic.

Saturday 24.10.2009)

Another basic workout today. 30 minutes on the crosstrainer, four sets of bench presses, biceps, dips, shoulders and inclined bench presses. Today I started doing ab crunches again. I started easy with only 4x30.

Total time 62 minutes, TE 2.8 and 790 kcal. Now a little tv and I just might bake something. Man, I'm getting old...

Grinding on (22.10.2009)

Pretty boring and uneventful workout. 30 minutes on the AMT, followed with four sets of bench presses, biceps and dips. Ended with three sets on the inclined bench press. I added 5 kg to both bicep machine and inclined bench press. I now do both with 50 kg.

TE 3.0 and 697 kcal.

I wondering what kind of progress I'm doing? Then only real progress I see is the added weights in weight training and the 4 kg (!) I've put in the last two months. I'm not. Too worried though, I guess the weight gain in related to the increased weight training. I'm still pretty concious of The calories I eat daily, and I'm pretty sure I'm still using more than what I'm consuming. Some of the new weight is probably muscle and the rest is just water my body is storing.

A quick run before French class (21.10.2009)

I wasn't going to do anything sporty today, but the chocolate I had after lunch made me change my mind. After walking the dog I went for a run on Kasavuori once again. Running still doesn't feel good, but his time it was a lot less appalling than last time. I did the 6,15 km trip in little over 38 minutes, which if a pretty good pace for me. I used up 764 kcal with avg hr of 158 and TE 4.0. See the run stat at http://bit.ly/2JXma8.

Nice thing about today's run was that my back didn't hurt at all. I'm a bit worried about my right knee though, it has bee a bit sore ever since my last bike ride. Tomorrow will tell what my workouts will be like..

Knees hurt, back hurts (20.10.2009)

Today I went to the gym again. Yesterday I didn't have time since I decided to bake rolls instead.

I did 20 minutes on the crosstrainer. My aerobic option are pretty limited, because I seem go have a little aches all over my body I guess I'm getting old. I wanted to do more than the 20 minutes, but I had this strange little pain in my stomach the whole time, so I ended up doing more muscles once again. Four set on the bench press, bicep machine, and inclined bench press, followed with three sets of dips. I also warmed up my legs after all the upper body workout with a few minutes on the bike and then stretched for a while.

I really hope my back get better soon so I can get back to working on my abs and back.

Weight training (18.10.2009)

After a nap and walking the dog I did go to the gym as promised. I warmed up like so many times before, with 12 minutes on the crosstrainer. I concentrateed on upper body muscles, since my legs are pretty sore from the bike ride and my back / side still hurts just like it has done for the past three days.

I started with four sets on the inclined bench press, then moved on to do three sets of biceps, shoulders and dips. I added 5 kg to all workout weight and so increased the intensity of the workout.

All in all, 401 kcal in 32 minutes with TE of 2.0.

After I came home I had  a protein shake and did some oriental chili and rice for lunch tomorrow. I ate some of it and some licorice and now I'm stuffed. Why can't I just not eat?

Fall sightseeing on the bike (18.10.2009)

I wanted to spend the morning at home for once and decided not to go to the xycling session at 11:45. Instead I decided to take my bike out for maybe the last ride of the year. Weather was just fine, even though it was on +3 degrees celcius. I went for my favorite trip, the "Veikkola run" and for the first time I got that route recorded on the RunKeeper. Check out the RunKeeper stats from http://bit.ly/4epnzU. Total calories burned 1987 with TE 3.8 and avr hr of 148.

I try to rest for a few hours, then walk toe dog and go to the gym. Feeling good.

Double (16.10.2009)

Just as planned, today after work I went for a swim. I ended up swimming for 1 km in approximately 45 minutes. Most of the 1000 meters I swam breaststroke mixed with a little freestyle. Swimming was pretty much fun, I haven't done it in almost six months. I will definetely do it more ofter over the winter.

After swimming I came home´and started the huge cleaning project we have to do. There's just way too much crap in our home and I can't relax in the middle of it all. Then after a few hours we went to the gym and did a pretty slow paced 44 minute workout. I started with 20 minutes on the crosstrainer and followed that with four sets of bench presses and bicep curls. For last I did four sets of lying leg presses and three sets of butt machine.

I don't know how, but somehow I managed to hurt my right side in the run last night. The muscles between my ribs are killing me, I can't take a really deep breath or sleep on my side. Hopefully it will go away soon. I'll try to do three workouts over the weekend, but the pain doesn't make it fun.

Why can running feel so bad? (15.10.2009)

I just came back from a 40 minute run. I have no idea what is the reason why all aerobic exercise fees so bad. I started to get cramps in both calfs after 2 km. I also felt like my lungs would give in and I just couldn't run for more than 500 m at a time. I somehow need to pace myself better in order to be able to run without breaks.
I ran for 6,18 km as you can see from the RunKeeper data at http://bit.ly/fh4AX. Total calories burned was 741 and TE 3.9. Average heart rate was 153.

I need to try to run more even though it doesn't feel to good. I still want to run the Cooper test before winter. If all goes well I wish I will do the test in little over a week.

I think I'll go swimming tomorrow after work and then maybe for a gym workout later at night.

I need more sleep! (14.10.2009)

Geez. IToday I realised that in five of last six nights I've slept less than six hours. No wonder I haven't had any energy left to do anything. Even thought yesterday's seminar was very productive and fun, I can really feel it in my body.

After a looong nap I went to the gym. I started out with a crosstrainer, but it felt pretty much as bad as it did on Monday. I guess the lack of rest can first be felt in aerobic workout. I lasted for 20 minutes, but at no point did it feel good.

I did a pretty routine mucle workout. I started with four sets of inclined bench presses and four sets of rowing exercises. Then I continued with 15 ab crunches, 3 sets of dips, 3 sets of shoulder presses and 3 sets of bicep curls. All in all pretty good training day, but I'm a bit worried about the aerobic capacity. I think I will be concentrating on it when weekend arrives.

Today in numbers: 613 kcal, 57 minutes and TE 2.1.

I'm back (12.10.2009)

After six days off from working out I found running really exhaustive. I thought I'd run for an hour, but really quickly realised that that is not going to be possible. I changed my plan to include a muscle workout, and only ran 12 minutes (2,2 km) as a warm up. Then I did four sets of inclined bench presses, four sets of bicep curls, five sets of ab crunches and three sets of shoulder presses. I ended the workout with 12 minutes on the crosstrainer. Total calories burned today in 53 minutes was 747 with TE of 2.6.

I really can't take time off from exercise like this. It's amazing how quicly I slide back into my old habbits of eating too much and eating only crap. I didn't mean to not exercise last thursday, but I had some strange stomach ache from Wednesday to Friday. The weekend was spent with friends at a cottage which was a lot of fun, but all the eating, drinking and sleep deprivation left me with nearly 5 kg (!) extra weight comparing to the Friday morning weighting. Even though it's just liquid, it's still going to take a week to get rid of. Tomorrow's seminar trip with all my colleagues is going to postpone everything by at least one day and make me use my rest day of the week already on Tuesday. Let's hope I can push myself for the whole week. I really need to start getting back to a more strict diet and workout plan.

All comments with encouragement is well appreciated.

Boring (6.10.2009)

I know this must be pretty boring to read since it's getting pretty boring to write as well. I really need to start coming up with some new training ideas before I quit writing. The workout itself is still a lot of fun, so no worry, I won't be quitting that any time soon. :-) I guess the easiest thing to add to the routine is swimming and later hopefully cross country skiing.

Today I quickly warmed up with a 12 minute run (2,2 km) and then proceeded with mainly upper body exercises. I did 3-5 sets of abs, rowing, inclined bench press, dips, shoulder presses and glutes.

Tomorrow might be a run, but no promises.

Fast (5.10.2009)

A quick one today. A 30 minute run on the treadmill, this time with 10 % faster pace of 11 km / h. I really felt the faster pace after the run, the avg hr was 161 (max hr 181!) and TE 3.8.

After the run I only had time for 160 ab crunches and 4 sets of bicep curls. Total kcal burned 732.

I'll concentrated more on the anaerobic workout tomorrow. Now I watch a little tv while tomorrow's lunch cooks in the oven.

Back after fun two days (4.10.2009)

Today I returned to my workout routine by going to the gym after cleaning around the house and doing laundry.

I did a full hour on the crosstrainer witht the heart rate average of 155 and TE 4.1. After the crosstrainer I did bench presses, two different shoulder exercises and the 400 ab crunches. Totsl calories burned dunring the 92 minutes was 1390.

Yesterday I talked to a friend about doing the Cooper Test ( 12 minute run) on a regular basis, maybe 4-5 times a year. I got him to join my plan, and we'll fo the first test in two or three weeks. My goal is to break 2500 m now and 3200 m in the spring. Ultimate goal for next year is 3500 m. We'll see how this goes.

Start of a good year (2.10.2009)

I turned 31 today, and since 31 is my lucky number I hope this will be a fantastic year. Birthday is a no-exercise day for me, if I don't count the round of golf I played at Kytäjä today. Instead of going to the gym we went out for a nice dinner and now I'm laying on the couch kicking myself for eating too much.

For my birthday I got a Gymstick body ball, so now have one less excuse for not doing any ab or back exercises at home. I also got an headlamp. It looks really dorky, but it comes really handy when running late at night.

My colleague got me two large cakes for my birthday and they are calling my name from the fringe. I think I'll have one small piece tonight. Or maybe two...

Fun fun fun (1.10.2009)

As you can see from the title, I enjoyed my workout today. I started with the usual 5 km in 30 run as a warm up, and then did four sets of eight bench presses (2x 50 kg, 2x60 kg). After that I did the 200 sit ups, 5x8 dips, 5x12 bicep curls and 5x12 shoulder presses.

From now on, I think I'm going to increase the pace during warm up. I'll try to raise it to 11 km/h.

Totals for today were: 856 kcal and TE 3.1 in 61 minutes. Average heart rate was 144 (151 during warm up).

A good day without exercise (30.9.2009)

I was really tired today and felt the last days' workouts especially in my legs. I decided to take a breather today and take a nap instead of a run before French. After the class I did do push ups and sit ups while watching TV, hopefully it will ease the feeling of being a lazy, no good fat guy at least a little bit..

More abs (29.9.2009)

Just as promised, I added some abdominal crunches to my routine. I did 200 (5x40) crunches after a 30 minute warm up on the crosstrainer. I also did 5 sets os bicep curls (12 each), assisted dips (8-10 each) and shoulder presses (12 each). All in all, a pretty basic but good workout in 55 minutes. TE 3.0, avg hr 144 and total energy used 722 kcal.

I'm starting to feel pretty tired all over and I think I need to take another day of from working out sooner than what I planned to. If I don't go for a run tomorrow before my French class I hope I don't feel too bad about it.

I didn't get to take my usual afternoon nap today due to some unexpected and unwanted news that needed my attention, so I will be going to bed early to hopefully make up for the missed sleep. Good night, and I'll get back with more work out news either tomorrow or Thursday.

Not enough time (28.9.2009)

Today warm up on the treadmill felt really easy after I got rid off the slight stiffness on my legs. I thought I'd run for an hour, but then realized that I only had an hour until the gym closed. I wanted to also do my usual abdominal workout, so I ended up running for only 5 km in 30 minutes. After running I once again did the 150 ab crunches and decided that it is time to add another 30-50 to the set from now on.

I don't know what's wrong with my T4, but it is no long giving me accurate data. Today it decided that I used only 12 kcal in 13 minutes of running, even though my average heart rate was 147. These 13 minutes were in the middle of the run, which makes it even more strange. So, the official statistics for today were 603 kcal and TE 3.1 in 48 minutes. Total workout hr average was 141.

Oh yeah, yesterday I didn't do the second workout at all, I was way too full of pasta from lunch.

Sunday (27.9.2009)

I started the day with walking the dog and going to the for a xycling class. Unfortunately my T4 decided not to work, so I got no stats for today's workout. Xycling took 45 minutes (+10 min warm up). Afterwards I quicly did some bench presses and, bicep curls, shoulders and abs.

I think I will be going for a second workout later today, unless I'll eat too much at the lunch my wife is taking me.

Yesterday was a lot of fun, even though it (thank God) didn't involve any exercise. We got our new toy and we played around with it. I'll post a few pictures of the UAZ to this blog as well so you can appreciate the USSR craftmanship with me:-)

25.9.2009

A quick one today. Felt really tired and cold all afternoon after work, but the trip to the gym gave me a lot of energy. 5 km on the treadmill in 31 minutes, abs (5x30) and bench press (5x8), that is all. 652 kcal, avg hr 145 and TE 2.7. Total worout time 48 minutes.

Tomorrow might be a day off just because I have so much stuff to do. But we'll see.

Crosstrainer once again (24.9.2009)

Today was a day off from running, and I thought an hour on the crosstrainer would be good and I was right. An hour went by pretty easily, with an average hr of 145 and TE 3.4, I thinj ut really loosened the mucles on my legs so I can go for a run later this week. After the crosstrainer I quicly did some ab (5x30), shoulder (5x12)  and bicep (5x12) exercises. At the end I spent some time stretching.

Total calories burned in 1 hour 21 minutes was 1193.

Rain (23.9.2009)

A quick run before French class didn't feel too good. Yesterday's workout is probably to blame for the stiffness in my legs.

I thought Id try a new route and try out RunKeeper some more. Running started to feel better after about two kilometers. The route I took was about 9 km. Unfortunately RunKeeper decided to lose gps signal at 7,25 km and only find it find it again at my home steps. The reading ended up being 8,58 km, but since I didn't fly the last 1,x km, I think the trip was about the already mentioned 9 km. Next time I'll try turning off the WLAN from my phone before I go for the run. Hopefully that'll help to keep the signal better.

Today's run in numbers:
58 minutes, 1067 kcal, avg hr 151 and TE 4.1.

I had a recovery shake right after the run and stretched while watching tv. Now I think I'll take a 20 minute nap before I have to leave and go to school.

Here is a link to the RunKeeper data: http://bit.ly/2YUUa6. As you can see, at 0,93 km-1,703 km and 7,35km-8,58. I've gone in a pretty straight line according to RunKeeper.

22.9.2009

Just as I thought yesterday, today I was full of energy and ready to work out.

I started with running 5 km on the treadmill in 30 min and followed that with four sets of upper and lower back, abs, arms, pecs and shoulders. I also really concentrated on stretching, I especially wanted to make sure that I wasn't going to have sore calfs tomorrow.

Today's workout in numbers:
61 minutes, 1031 kcal, avg hr 149 and TE 3.4.




JT

Sleep and tv (21.9.2009)

This morning when I woke up I really felt the run from last night. Both calfs were really stiff and didn't feel good when I walked the dog. When I got home from work I was really tired and decided that today I really would rest. I did a little grocery shoping, ate goodfood, took a nap and just watched tv. I'm sure that tomorrow nothing can keep me away from the gym or from running.

I'm getting really excited about running, I'm already thinking that I might do, for example, Helsinki City Run next summer.

Small facts from my workout history

I looked trough my T4 today and thought I'd put my old monthly summaries into this blog.

As you might have calculated, during this past week I used up 7437 kcal. This can be put into perspective by comparing it to my old data:

August 2009: 14 970 kcal (in 22:07 hours)
July 2009: 10367 kcal (in 13:35 hours)
June 2009: 8401 kcal (in 13:46 hours)
May 2009: 32315 kcal (in 34:00 hours)
April 2009: 35203 kcal (in 42:49 hours)

As you can see, April and May were the last two months of my last intensive workout set that lasted from September 2008 to June 2009. During the summer I decided to take it easier and start again in September.

More interesting stuff later on.

September 20th 2009 pt 2

I did go for a second workout today, just as promised. I decided to go out for a run at Kasavuori once again, but this time doing two laps in the "mid section", so making it approximately 2,3 km longer than before. This time I used RunKeeper software on my iPhone to track the speed an distance on my run. Great thing about the software is that it tracks the trip with gps and I can transfer the trip to Google Maps afterwards. The bad thing is that I realized that what I've thought to be a 7,5 km run has actually been only 6,4 km. Oh well, at least from now on I will get accurate data. You can find the RunKeeper data from http://bit.ly/U6con
This time the run took 53,5 minutes, and the total distance was 8,6 km. I burned 940 kcal with a 156 HR average and TE of 3.9.

I'm glad I'm writing this blog, since it was the only thing "forcing" me to go for the second workout today. I'm really glad I did though, since right now I'm feeling euphoric.

Today was a good day. Tomorrow I might rest, but who knows.

September 20th 2009

Got to bed at 4 am this morning, so my early workout got delayed a bit. I also forgot that was supposed to go to a xycling class at 11:45 am and went to the gym instead. I was going to do just a quick warmup (15-20 min) on the crosstrainer and then train with free weights. When I was on the crosstrainer, it felt easy and fun, so I ended up staying on it for a full hour. Average HR was 145 and TE 3.4.

I did also work on my upper body; pecs (4x8, 50kg), biceps (4x12, 32,5kg), shoulders and upper back (4x12, 32 kg), abs (6x25 situps) and triceps 4x15, 35,5 kg).

Total calories used in the workout was 1297.

Hopefully I have time for a second workout later today.


JT

Saturday, September 19th 2009

I did go out for a run this morning, just as I promised last night. I ran the same 7,5 km at Kasavuori, this time I did it in 40 minutes. TE was 3.5, so the workout was a bit more intense than the one on Wednesday. For whatever reason though, I only burned 747 kcal.

Now I'm getting ready to party, but I promise I'll get at least one workout done tomorrow.


JT

Friday, September 18th 2009

Just the nine holes of golf today. Came home, ate a little candy and now I just want to watch tv. I know that sucks, but I promise to go out for a run first thing in the morning before I'll start getting ready for Jussi's and Päivi's wedding. Oh yeah, I need to iron a shirt for tomorrow. Better to do that tonight so I will have one less excuse tomorrow morning.

Thank you all for the positive feedback I've gotten during the first week of my blog!


JT

Thursday, September 17th 2009

I had a pretty bad headache this morning, and because of it I haven't felt energetic at all all day. I decided to go to the gym anyway after a nap, but the workout didn't feel easy. I ended up warming up for 30 minutes on the Adaptive Motion Trainer (AMT). I altered the resistance between 8 and 10 every two minutes, this way I was able to get changes to my heart rate. Warmup summary was avg HR of 150 and TE of 3.4.

After the warmup I worked on my abs, lower back, shoulders, biceps, triceps and upper back. I used free weights on all exercises, except on the lower back workout. Total calories burned today in 51 minutes was 731.

Today's diet has been pretty similar to my diet yesterday, with the exception that I added a snack into the afternoon, as promised. Today's calorie intake is approximately 1800, including the 200 g of fat-free yoghurt I'm eating right now.

Tomorrow I'm playing nine holes of golf after work if it's not raining. Hopefully I'll have time to an aerobic exercise after that.

Wednesday, September 16th 2009

Ended up going for a quick run before French class. Approx. 7,5 km in 42 minutes. Avg HR 147 and total calories burned 791. TE 3.4, so all in all a good workout for a rest day.

French was fun, although I'm still not sure I'll learn it well anytime soon.

Today's diet has been minimal, but I'm still not very hungry. For breakfast I had 45 g of mysli with non-fat milk and a glass of OJ. Lunch was an omelet with a side sallad and after work I had two pieces of toasted rye bread with low fat salami, cheese and tomatoes. Days total calorie intake is approximately 1200. I think I'll have some non-fat youghurt before going to bed. My goal is to average about 1500 calories per day, so tomorrow I'll try to eat a little more than today. I suppose I should add a small snack in the afternoon.

Tomorrow is going to be an anaerobic workout concentrating on abs, obliques and lower and upper back.


JT

Tuesday, September 15th 2009

Another good day training.

The day started with 18 holes of golf. Even though I didn't play all that well, the weather was great and company inspirational. We had a lot of fun on the course, so thanks to Petri and Juha.

When I got home my legs were pretty tired. After walking the dog I really didn't feel like running, and the weather was way too good to be spent indoors. I took out my bike and went for a ride to Veikkola and back, my "routine" trip. The 40,36 km trip took me 1 hour and 44 minutes, so about two minutes more than average. Average heart rate was 157, which indicated that I must've been a bit tired today. Usually I average between 137 and 145 bpm on that route. Total calories burned on the trip was 2080 and Suunto TrainingEfficiency (TE) value was pretty high, 3.9.

I think tomorrow will be a day of rest since I'll start French lessons in the evening. Maybe I'll try to fit in a small workout after that if I have too much energy left.

Now I'll do a little stretching before getting a good night of sleep.

Btw, really sucks that Federer lost last night.

Monday, September 14th 2009

Pretty basic weekday workout. Went to the gym at 8 pm, ran 6 km on the treadmill and did some situps (150), and lower back exercises (60). I also used dumbells (12,5 kg) to work on my biceps (4x12), triceps (4x15) and on my shoulders (4x15).

First I was going to do a little more fat burning at the end, but decided to save some of my strengs for my morning golf round tomorrow. Even though it's just a "work" round of golf, I still don't want to suck due to sore muscles.

Workout summary: 55 minutes, 840 kcal, avg heart rate 147, max heart rate 169.

Sunday, September 13th 2009

On Sundays I usually try to fit in two different workouts, of course depending on what else has been planned for the day. Today was a pretty good day.

At 11:45 I attended a 45 minute xycling class at my gym. After the class, during which I burned 898 calories according to my Suunto T3, I did a hundred sit-ups.

Later in the afternoon I went for a 10 km jog/walk with my dog. The plan was to jog for the whole time, but Pinkerton, my dog, didn't feel like it.. The jog/walk took us 1 hour and 21 minutes.

Right now I just waiting for the second men's semifinal match at the US Open to start. I hope Federer will win in three sets, otherwise I'm going to be extremely tired at work tomorrow.

The journey begins

This blog will follow my workout and training over the winter 2009-2010.

I first started to work out in September 2008. My first goal was to lose 20 kg in 8 months. I reached that goal, and have been able to lose a few more kilos after that without being on an actual diet or a workout routine over the summer.

I have now set new goals that I want to reach. These goals include losing weight, increased muscle strenght and increased stamina. I also want to add new sports into my workout routine, so I will also be reporting on my progress of learning new things.

At the moment my workout consists mainly of weight training, swimming, biking and aerobic workouts at the gym. I'm hoping to add at least a few new things to my list, butwe'll see how that goes.

I will also be very concious of my diet once again. My diet is more like a common sense -diet rather than a highly scientific one. I just try to eat less calories compared to what I use. Every day. The only thing that I have completely forbidden from myself indefinetely is alcohol. Even though alcohol has a lot of calories and therefore is not good for my weight loss process, the calories are not the main reason. I've noticed that one night of drinking will effect the workout during the next 4-5 days, and that I cannot afford during this winter period.

My blog entries will be a lot shorter than this first one, mainly consisting training and diet information.

And of the name of my blog for those who didn't get it. The target in my mind is a small boxing "tournament" we have at a friends summer cottage. I am the current champion of our annual event, but I'm afraid I will lose my title if I don't improve a lot before my next fight. Before I had a weight advantage, but now that most of it is gone, I need to compensate by being harder, faster and stronger.

And yes, I know I'm taking this a little bit too seriously.