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


None – I am shifting the

workout to 4/5/16

Tuesday 4/5/16

Lift Weights – Upper Body


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


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; Gym; Weight Lifting; Weight Loss; Weight Loss Journey

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!