Andy - Week of 2/13/11 Stats

Week Starting Weight: 366.0 lbs
Week Ending Weight:  369.0 lbs
Lost Since Last Week:    0.0 lbs

Exercise
Sunday: Sick Day
Monday:  Light outdoor workout - 30 min of slow walking, 20 incline pull-ups, 20 incline push-ups, 20 free squats, 2 sets x 30 second incline planks
Tuesday: None
Wednesday: 1 mile x 6:10 minutes Elliptical Warm-up, 90 lbs x 30 reps on Lat bar, 80 lbs x 30 reps on Bench Press, 30 lbs (each hand) x 30 reps Squats, 3 sets x 30 second incline planks
Thursday: 1 mile x 5:42 minutes Elliptical Warm-up, 80 lbs x 30 reps on Lat bar, 30 lbs (each hand) x 30 reps Squats, 3 sets x 30 second incline planks, 70 lbs x 30 reps on Bench Press, 2.0 miles x 14:40 minutes Elliptical Cardio
Friday: 4.0 miles in 26:10 minutes on Elliptical
Saturday: None

Reflections
First off, I want to point out one little thing:  I actually weighed myself for the "beginning" of the week on Thursday night, because it was the first time that I could get to the scales that I use.  Josh and I decided a long time ago to use the same scale to weigh ourselves with every time so as to get the most accurate results.  We use the scales at the hospital we work for.  I'm really not surprised that I ended the week a little heavier than when I started.  I usually weigh myself every Sunday night, and before I went to the gym at the end of this week, I had a bigger than usual dinner, ate closer to work time, and then worked out before going to work.  Of course I was heavier than normal.

There isn't much that can be done about sick days.  Especially if those sick days are devoted to stomach viruses.  I think I pushed myself a little too hard on Monday, so Tuesday was a big rest day.  What I did on Wednesday and Thursday are no more than I normally do, but when they're typed out they look huge!  I was really proud of my cardio workout on Friday.  When I first started going to my local gym, I couldn't even stay on an elliptical for more than 5 minutes at a time, and it took me 14 minutes to get in a mile on it!  I just can't believe that I'm up to 4 miles in less than 30 minutes!

Goals for Next Week
I obviously expect big results this coming week.  I'm going to work my ass of for them.  For this next week, I also want to change a couple of things.  I want to see if I can push myself into exercising at the same time each day or near it.  Some weeks, my exercises can happen at any time of the day.  Strength training with cardio in the afternoons/evenings and/or cardio in the mornings seems to work the best.  I feel the best after both of these times as well.

I also want to put more focus into pre and post-fitness nutrition.  A lot of fitness experts recommend consuming protein supplements/bars/shakes before and after workouts.  I want to look into what else is recommended.