Progress

Just wanted to post a quick update on my workout progress. For the last seven weeks I have been following the workouts at Max Capacity Training. These workouts are High Intensity Interval Training (HIIT) workouts created to be completed in 16 minutes. The exercises change every day, so if you follow the program you never really do the same workout twice. It has actually been a lot of fun, because it is always something new and I know I just have to push hard for a little bit and then I'm done.

However, if you look at the program you'll see, as you get to weeks 7-9 and 10-12, some of the exercises start to get pretty advanced. I found myself having to modify an exercise each of the first two days this week (week 7), so I've decided to start something different next week. I'm pretty sure I know what I'm going to do, but I'll save that for another post. (Yes, I'm going to try to actually post regularly, finally.) Knowing that I am not going to be continuing this program anyway provided the perfect opportunity for me to repeat the workout from day one to see how I have improved during the last two months.

The workout for day one, and for me today, consisted of squats, push ups, lunges, and planks done in that order, as many as you can in 50 seconds with 10 seconds rest in between for 4 rounds and a total of 16 minutes. I recorded my scores for the first round of exercises and here are the results.

EXERCISE DAY 1 DAY 21 (7 weeks later)

Squats 20 35

Push ups 20 27

Lunges 15 20

Plank 26 sec. 35 sec.

Not bad. I do have to say that I would have hoped for a little more improvement in the plank, but after pushing hard on squats and lunges, my legs felt like the weak link there, not my core. Also, considering the most noticeable difference in my body over this time is the definition in my arms, I kind of thought I would have more improvement in the push ups, but that was averaging less than 2 seconds per push up, so that seems pretty good.

I'll probably try to do this same routine in another 6 or 7 weeks and see what kind of additional progress I've made.

Modesty, Schmodesty

So, with this post, I'm going to do something I kind of never thought I would do. I'm about to post pictures of myself without a shirt on. You have been warned, and you are welcome to turn back now. Of course, I know that my mother-in-law, wife and maybe a cousin or two are probably all that will ever see this post, so I'm not too self conscious about it, but I'm still a little nervous.

Here's the deal: I started working out almost two months ago. I've tried exercising to get back in shape and lose weight several times over the past several years, but nothing has ever really stuck. I tried joining a gym and running, and I never made it more than maybe four weeks with any consistency. This time, I got sick after week one, and that could have derailed me, but I just took the week off and then kept going. So, I'm almost done with week seven of my current workout program, and I feel like I'm actually seeing and feeling some results and more importantly, I want to keep going. This is amazing to me, because in order to fit these workouts in, I have to get up before 6am three days a week, but I really am enjoying pushing myself and working hard for 15-20 minutes every morning. That's it, that's all the time I spend on the actual workout, and I'm still getting results. I love HIIT!

Tomorrow, I am repeating the workout I did on my very first day, so I can compare what I was able to do now to what I did then. That will be the true test of how much I have improved over the past seven weeks of workouts, but there is other evidence of improvement, too.

• I am consistently wearing my belt one notch tighter than before I started. (Today, I realized I could actually go another notch, but it made my pants bunch weird. So I may actually need to go down a size in pants soon.)
• I don't get tired walking down the ten flights of stairs from my office to the parking garage anymore. Yes, I'm ashamed to say it used to be a little tiring even going down.
• I can confidently push Reid up McCall's hill in his stroller without worrying about getting tired and letting him roll down the hill.
• I have lost 10+ pounds. I'm not sure I want to admit where I started, but lets just say I'm 20% to my goal.
• I didn't think to take a "before" picture when I first started, but I took on a couple weeks in on March 1. I took another on April 3. There are no drastic changes, yet, but I can see some definite differences. The biggest difference I notice is the definition in my arms and shoulders. I didn't think to take a picture flexing, but that would probably provide a much more dramatic difference.

Okay, so here is photographic evidence that I referenced a the beginning. Notice the little helper I had in the top two pictures. :)