A Merry Rogue

One working Dad's journey to find "healthy".

Monday, January 20, 2014

Week 2 Completed & Hoop Dreams

Week 2 Results

Well here we are at the end of Week 2.  Made it to the gym all 6 days and completed every workout.  I did "cheat" on more than one meal this week . . . what?!  I'm weak!  Twice my wife and I ate out this past week.  Once because she was craving a burger so we made our way to the Blue Door Pub in St. Paul for some of the most AMAZING stuffed burgers.  The second time we at least split the meal.  Neither the burger or the Double BLT (@ Merlin's Rest Pub in Minneapolis) were that "unhealthy", but the tater tots and battered onion chips weren't.  Also . . . yeah, there's more . . . while not really "unhealthy" spaghetti is not really in my diet plan.  But we had it . . . and it was delicious . . . and I regret nothing!

Mostly that is because when I stepped on the scale after today's workout (the final of the "week"), I am down another 3 pounds.  Which puts me at a total of 10 pounds down from  my weight at the beginning of Week 1.  While 3 pounds is nothing compared to the 7 I lost during the first week, it is about what I am expecting/hoping to drop each week.  According to most medical websites that I've came across, losing about 2 pounds per week is considered healthy.

Before I move on, I want to state a few things so that no one is getting the wrong idea here.  First, I am not a calorie counter and I don't plan on becoming one.  My "diet" consists most of lean proteins, fruits, veggies, and nuts.  I try to stay away from processed foods, and I have little to no gluten in my diet.  Most of these happen over the course of a week, but they are few and far between.

Secondly, I am not so worried about the number on the scale.  I plan to weigh myself once a week, immediately after my final Cardio workout of the week.  It may not be the best time, but it is the most convenient.  I walk right by a digital scale going from the showers back to my locker.  Step on the scale, read the digit display and I am on my way.  I do take into consideration other variables in how I judge my progress.  How my clothes fit, how I look in the mirror and how I feel weigh into it.  The workout routine I am doing is designed to burn fat and build muscle.

The Workout

I mentioned my workout plan briefly two posts ago, but I figured it would be good to go into it a little more in depth.  I will not divulge the full details of the workout as it relates to the workout from Joe Manganiello's book Evolution.  If you want the workout, go buy the book.  It is well worth it.  You can read my last post to get my thoughts on the book and the workout it includes.

The Beginner's routine that I created based off of the Evolution workout consists of a 6 days per week schedule.  Alternating 3 days of weight lifting with 3 days of cardio.  For the first three weeks of the Beginner's routine, the lifting days are full body days.  One workout per body area/muscle group, followed immediately by 20 - 30 minutes of low intensity/fat burning cardio on the elliptical.  On the cardio days, you do one of the Ab workouts from the Evolution book workout, followed by 30 - 45 minutes of low intensity/fat burning cardio on the elliptical.

For the second three weeks of the Beginner's routine I will switch to a 3-day split workout.  This is where you lift 3 days, but each day is dedicated to just certain muscle groups.  Such as Chest & Back for day one, Legs & Triceps for the second day of lifting, and Shoulders/Deltoids & Biceps for the third day of lifting.  The Cardio & Ab days remain the same as before.

Hoop Dreams

Now if you are like me and just need a change up from doing your run-of-the-mill cardio routines, I like to change it up some.  What I have done 3 times this past week is played basketball.  Now let me just point out that I haven't played basket ball in close to 12 or 13 years.  From the time I was in 1st or 2nd grade there was hardly a day where I didn't play.  I was obsessed with basketball to the point where a friend and I used to shovel his driveway in the middle of winter, just so we could play ball . . . mind you this was in International Falls, MN . . . you know the place.  The one that is stupid cold during the winter months.

This past week found me with a ball in my hands once again.  Within five minutes of stepping back on the court, I was asked to play a game of pickup basketball.  While I am a far cry from the 195lbs I used to be when I played my senior year, I was pretty pleased with the results.  My vertical leap may be in the negatives, and I may not be as fast as I once was, but a lot that I feared I may have lost over the years was still there.

I may not be ready to join the NBA ( . . . or even a Men's League for that matter), but it feels good to find once again the pleasure I used to find in just shooting some hoops.

Of coarse I can't end this post without once again mentioned the Polar Bear Plunge that I will be doing with the rest of the cast from the Robin Hood and The Merry Men Show.  We are of coarse always looking for more donations.  So if you can, head on over to my site and donate.


Until next time!


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