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..
keskiviikko 30. syyskuuta 2009
tiistai 29. syyskuuta 2009
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.
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.
maanantai 28. syyskuuta 2009
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.
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.
sunnuntai 27. syyskuuta 2009
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:-)
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:-)
perjantai 25. syyskuuta 2009
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.
Tomorrow might be a day off just because I have so much stuff to do. But we'll see.
torstai 24. syyskuuta 2009
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.
Total calories burned in 1 hour 21 minutes was 1193.
keskiviikko 23. syyskuuta 2009
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.
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.
tiistai 22. syyskuuta 2009
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
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
maanantai 21. syyskuuta 2009
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.
I'm getting really excited about running, I'm already thinking that I might do, for example, Helsinki City Run next summer.
sunnuntai 20. syyskuuta 2009
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.
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.
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
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
lauantai 19. syyskuuta 2009
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
Now I'm getting ready to party, but I promise I'll get at least one workout done tomorrow.
JT
perjantai 18. syyskuuta 2009
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
Thank you all for the positive feedback I've gotten during the first week of my blog!
JT
torstai 17. syyskuuta 2009
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.
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.
keskiviikko 16. syyskuuta 2009
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
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
tiistai 15. syyskuuta 2009
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.
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.
maanantai 14. syyskuuta 2009
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.
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.
sunnuntai 13. syyskuuta 2009
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.
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.
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.
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