Workout Plan – Week of April 10, 2016
We are heading into the middle of April, and it is time to push it. This is the forth month of 2016, and I have a long way to go on my 100-pound weight loss journey. It is time to kick it into gear. As the meme I created for this post states:
- How far are you willing to push yourself?
- What are you willing to do to achieve success?
Those are questions I am asking myself as well. I finally shattered that long, straight plateau I have been sitting on since mid February! It is time to put down the accelerator and make progress. It comes back the basics: planning the workouts, showing up, doing the work, pushing hard, and tracking my food intake. Here is the summary of last week and my workout plan for the Week of April 10, 2016.
Summary of Week of April 3, 2016
For the Week of April 3, 2016, I had a pretty good week. I got to the gym every day except for Saturday, and on Saturday, I was working with Julie delivering a wedding for Julia’s Blooms. Wedding deliveries are physical affairs: moving flower arrangements from our basement to a vehicle, and from the vehicle to the table in the reception area. On a good note, I did see some movement on the scale! I lost a pound by Wednesday. I am finally breaking that long straight plateau, and that makes me happy!
Here is a summary of last week’s workouts on this weight loss journey.
| Day | Planned Exercise | Actual Exercise | Time |
| Sunday 4/3/16 | Kettlebells Exercise Bike |
Kettlebell Exercises Exercise Bike – 11 miles |
20 minutes 41 minutes |
| Monday 4/4/16 |
Spin Cycle Class Swimming |
None – I am shifting the workout to 4/5/16 |
|
| Tuesday 4/5/16 |
Lift Weights – Upper Body Swimming |
Upper Body Weights Exercise Bike – 12 miles |
40 minutes 48 minutes |
| Wednesday 4/6/16 |
Light Weights – Leg Day! Exercise Bike |
Leg Day Weights Swam – 3/4 miles |
30 minutes 50 minutes |
| Thursday 4/7/16 | Swimming | Exercise Bike – 12 miles | 48 minutes |
| Friday 4/8/16 |
Lift Weights – Upper Body Treadmill |
Swam – 3/4 mile | 50 minutes |
| Saturday 4/9/16 | Exercise Bike |
Worked with Julia’s Blooms delivering a wedding |
Week of April 10, 2016
Dumbbells at the Gym
This week is going to be a busy one. After all, it is Awesome April, so of course it is going to be busy! Ryan’s AAU basketball season kicked off, and that means that I need to be careful with my tracking, planning workouts and executing the workouts when we have a full weekend of tournament games. Here is the game plan for this week.
| Day | Planned Exercise | Actual Exercise | Time |
| Sunday 4/10/16 | None – Basketball | None | |
| Monday 4/11/16 |
Lift Weights – Leg Day! Swim 3/4 mile |
Lifted Weights – Legs Swam 1 mile |
40 minutes 55 minutes |
| Tuesday 4/12/16 | Bike 45 minutes | Biked 11 miles – Ave 85 RPM | 40 minutes |
| Wednesday 4/13/16 | Lift Weights – Upper Body | Elliptical Trainer – 3 miles | 30.5 minutes |
| Thursday 4/14/16 | Bike 45 minutes | Biked 11 miles – Ave 85 RPM | 40 minutes |
| Friday 4/15/16 | Swim 3/4 mile |
Lifted Weights – Upper Body Biked 7 miles |
40 minutes 25 minutes |
| Saturday 4/16/16 | Treadmill/Walk 3 miles | None – Basketball Tournament |
Final Thoughts
Changing your life is hard. It takes work. It is going to take “gazelle intensity” (borrowing from Dave Ramsey) and dedication. It all comes back to the meme for today and those two questions:
- How far are you willing to push yourself?
- What are you willing to do to achieve success?
Well, how bad do you want it? How bad do I want it?
Time to find out. Let’s do this!
Awesome April is on!
How bad do I want it… why does that seem to vary throughout the day? First thing in the morning I want it really bad but by mid afternoon evening… all I want is to be done with my day and rest and relaxation…
I hear you, Jackie! I feel the same way sometimes, so that’s why it just works better for us to wake up and get to the gym. That is the schedule we have been on for a while, and it works for us. Tomorrow morning we’ll be back at it. We just have to stay consistent and keep after it. I am posting a podcast tonight where my guest Jay talks about his weight loss journey (he lost over 70 pounds). There are some great tips at the end of the podcast as well.