Daily Ramblings – Workout Routine

Tags

5MHW, App Store, Healthy, Intermittent Fasting, Keto, Living Healthy, Weight Loss

I worked out in the house today. Here you go!

PM:

• Side Plank Leg Lift Right 3 x 10 seconds
• Side Plank Leg Lift Left 3 x 10 seconds
• Lying Leg Raise 3 x 10 reps
• Plank 3 x 10 seconds
• Cross Over Crunch Right 3 x 10 reps
• Cross Over Crunch Left 3 x 10 reps

I focused on abs today. I took the weekend off for Easter and had my sister out of town. I’ve also moved to an intermittent fasting regimen, combined with a KETO diet. I am following a 16:8 fasting window, where I stop eating at 12 pm and end my fast at 4 pm. I like this window because part of my window occurs during sleep. The KETO is a nice diet combination with this, because the consumption of healthy fats and proteins is satiating.

I get my home workout ideas from an app called 5MHW. The acronym stands for the 5-minute home workout (find it in Apple’s app store). Instead of doing one set of exercises, which I assume the app provides for beginning exercisers, I elevated the intensity by working through the workout 3 times.

Tomorrow I’ll be back in the gym. I’ll be updating my workout to a fasted-workout composed of cardio and weight lifting at 6 am.

Until next time…

Dave

Daily Ramblings – Motivation Monday

Tags

Canada, Diet, Exercise, Intermittent Fasting, Music, Niagara Falls, Reading, Writing

Happy Monday!

Our trip to Canada was awesome!! I finally got to see Niagra Falls. Wow, what a spectacle. We just drove by them because we were on a schedule to get back home, but it was really nice to say I was there and got to see them.

This week, it’s back to the gym with the 12-week Labrada Trainer. I’m helping my wife with some of her school work. She’s in the final leg of her Master of Education in Special Education and I’m so excited for her.

I’m working on a few of my books, started a Western Civilization course at Hillsdale college and midway through a course called Mindshift on Coursera. I’m also plugging away at my technical recruiting book.

I’m going to begin a practice of intermittent fasting. I will be playing around with the eating schedule and such initially, just to get myself adjusted to this new lifestyle. From what I’ve read, it is terrific on your digestive system, helps with weight loss and loosens up your schedule when you’re not having to eat scheduled meals, like most weight loss and bodybuilding regimens. A lot of folks in the bodybuilding and cross-training space have adopted this type of eating lifestyle and have found success so I figured it would be worth a try. For religious reasons I fast Thursday to Friday for 24-hours and I always feel terrific. If you’re curious about this type of eating plan, a quick search on Google will deliver a lot of results. As always, make sure you check with your doctor to make sure this will be ok and try it out for a day or so before committing.

I may sound a little stupid and geeky here, but while in Canada I was in a position where I needed my computer and the place we were at did not have a Wi-Fi setup. I learned how to use my phone as a hotspot for the first time. It was really cool to be able to access the internet on my computer using my phone. I have a really good data plan and wasn’t worried about exhausting my data stores.

To all those folks that are writers in my audience: Do you like to listen to music while you write? If so, what kind of music assists your writing practice? I enjoy listening to study-time instrumentals and other focus-type music.

Well, that’s it for today folks. Have a great week!!

Until next time…

Dave

 

Daily Ramblings – Workout Diary

Tags

Intermittent Fasting, Losing Body Fat, Personal goal, Weight Loss

As mentioned yesterday, I was approached and asked to stop posting the “Ripped in 6” proprietary workouts by Jim Supplement Science. Subsequently, I will be changing the format of this post to a Workout Diary instead of a Workout Log. This will still offer some things I learn as I go, but will be an overview of my workout, rather than the specifics, which I’ve provided previously. Jim Stoppani works really hard to create these workout routines and I sure don’t want to violate his intellectual property rights. That being said, here we go.

I’ve been debating on whether I should move my workout back an hour or so (I currently go at around 1 pm daily). I used to workout first thing in the morning but had to bump that back in light of trying out an intermittent dieting routine. I was debating the move because I currently go to the gym on an empty stomach, other than taking my Pre-workout (PreJYM). The last few days my energy in the gym has been low. I think I’ll be hanging with this intermittent diet and the 25% of bodyweight carbohydrate intake, but it’s tough. I’m hopeful the body will smooth out a bit in the next few days. If not, I’ll have to have a meal, prior to the gym and give it a good hour to settle. My eating window begins at 12 pm.

My weight loss is around 15lbs so far. I weigh myself daily, but don’t lose a lot of sleep when I see 2-4 lb fluctuations. This is nothing more than water retention or water loss. The goal is 1 lb per week, with the ultimate goal of 11% body fat loss by January 24, 2018. I weigh myself first thing in the morning.

I’ll keep you updated on my diet and weight loss as I progress.

My workout today was the “Ripped in 6” Day 3 workout. Three more workouts to go!!

Well, this is it for today folks!

See you tomorrow!!

Dave

Daily Ramblings – Workout Log – Leg Day!

Tags

Bodybuilding, Cardio, healthy living, Intermittent Fasting, Leg day

Happy Saturday!

Today was leg day and it was a good one. I hit the leg press machine, the seated leg curl, leg extension, and calves press machine. I also increased a level on the Hill program on the treadmill from 4 to 5. Good workout today!

Here is what I did:

Leg press:

Warm up: 150×12; 170×12; 190×12

Working: 210×12; 230×12; 250×12; 270×12; 290×12; 310×12

Leg extensions: 110×12; 130×12; 150×12; 170×12; 190×12; 210×12

Seated leg curls: 70×12; 90×12; 110×12; 130×12; 135×10; 135×8

Calves Press: 90×20; 95×20; 100×20; 105×20; 110×20; 115×15

Cardio treadmill hill level 5 – 20 minutes

 

Today was my first day of intermittent fasting. So far so good. I had my pre-workout at 12:00 pm, hit the gym, drank my post workout protein shake before cardio, did cardio, and then came home. The meal for lunch was cajun sausages (2); 10 olives, Green Salad (kale, spinach, and baby swiss chard with 2 tablespoons of Olive Oil, and a tbsp of parmesan cheese, and three cheddar cheese sticks. This worked out to (estimated) 1387 calories, 20g Carbs, 92g fat, 89g or protein.

I’m trying to stay below 20g of carbs today so I will be over that by end of day. I will minimize it by only eating a salad and some cheese sticks and one more protein shake today before my cutoff at 8 pm (Fasting begins).

My weight today was 235lbs (down from 245).

Tomorrow I’ll do some measurements to post here so you can keep me honest!

That’s it for today folks.

See you tomorrow!

Dave

 

 

Daily Ramblings – Bonus Content

Tags

Article Link, Intermittent Fasting, LifeHack, Weight Loss

Hello, all!

I read quite a bit during the day and from time-to-time will find great articles that I share here. Here is one I found today. As you know, I have a goal to lose 11% bodyfat by January 24, 2017. There is a three-fold strategy for this.

1. Reduce carb intake to about 20 grams of carbs per day from natural food sources.
2. Strength and 20-minute cardio workouts daily.
3. Intermittent fasting.

Intermittent fasting is on fire right now on the Internet and has some amazing benefits, provided you can work this into your schedule. Typically you select a 16-hour window to begin your fasting period. Obviously, it is easier if you sleep for most of it. For me, 8 pm to 12 pm is my window. I tend to stay up late to write and read (typically until 2 am) and then sleep until 9:30 am or so. Then I take care of my morning ritual until around 12 pm, take my pre-workout and hit the gym.

Here’s the article link below. I think you’ll enjoy reading about this terrific technique for weight loss:

https://www.lifehack.org/articles/lifestyle/intermittent-fasting-the-ultimate-weight-loss-hack.html?ref=header-menu-dropdown-essential-read-health

I hope you enjoy this read and also hope you begin using this for your weight loss goals. I’ll keep you posted on my progress starting next week.

Dave