Happy Hump Day~

Dana was with a client so I had to come up with something on my own again for upper workout today. I think I did ok but I always 2nd guess myself if I am doing the right combos of exercises or too much or too little. Exercise ----------- Warm up Cardio - Full Body Arc Trainer 10 min 1st Giant Set Free Motion Standing Lats maintain in a squat position 70 X 15 70 X 15 70 X 15 Free Motion Chest Press 40 X 15 40 X 15 40 X 15 Free Motion Shoulder Press 30 X 15 30 X 15 30 X 15 Cybex Row 70 X 15 90 X 15 50 X 12 2nd Superset Dumbell Incline French Press 40 X 15 40 X 15 40 X 10 Ezbar Bicep Curls 30 X 15 40 X 15 30 X 14 3rd Superset Tricep Pull Down 30 X 15 30 X 15 30 X 15 Speed Medicine Ball Throw & Catch against wall 12 X 15 8 X 20 8 X 20 4th Superset Cybex Eagle Abs Torso Twist 60 X 15 60 X 15 60 X 15 Cybex Eagle Machine Crunch 70 X 15 70 X 15 70 X 12 Cardio - 10 min Spinning (Knees hurt so I stopped) 10 min Full Body Arch Trainer POLAR STATS: Total Time/1:28, In Zone/1:03, Avg HR/128, Cal 825 50% from fat 15 min Stretch in Sauna Food Today ------------- 4:30am - 1 packet Low Sugar Oatmeal w/ 1 TB Herbalife Choclate Protein Powder 7:00am - Strawberry Gatorade during last half of workout (150 cal) 8:00 am - Post-Workout Shake: 1 packet EAS Myoplex Light Vanilla Protein + 1oz Oasis flavor + 2oz nonfat yogurt+ 8oz water 9:00 am - Powercrunch High Protein Low Carb Bar - 180Cal (was so starving when I got to work!! Proably from longer workout. Normally I would try to wait longer.) Other planned meals ----------------------- 11:30 4oz 4% cottage cheese snack cup mixed with yoplait whips yogurt cup 2:00 - 3oz grilled chicken breast 1 cup asparagus 5:00 - 1/4 cup unsalted/unshelled pistachios 7:30 - 3/4 cup egg beaters veggie omlet with salsa 9:00 - 1 cup SF pudding with skim milk Does this seem ok for food for pre-op? I need to keep working on the water intake all day too. I've been bad with it lately. I can't wait until I meet with the nutritionist so I can fine tune my diet. I see her on 2/17. Thanks!!

Your stats from above POLAR STATS: Total Time/1:28, In Zone/1:03, Avg HR/128, Cal 825 50% from fat Weight training AND an hour and 1/2 cardio...Are you trying to kill yourself before surgery?. I applaud your effort but I think its over the top. I see Earl does two a day....but there are several hours between his workouts . Is yours all at once?

Hiya John! I've been lifting and doing cardio for the last three years so I have had time to build up to this weight and workouts. My body has been adapting for a long time so I can tolerate more then the typical person pre WLS. I've trained at this level for the last 2 years even at this body weight. Most of my workouts involve 45 -60 min of weight training unless I need to recover from an injury - which I don't want to happen again!! The first 10 min of cardio is just a warmup to get my blood flowing sort of like stretching and the last 20 minutes is a combo of cool down and light cardio on the days I lift. As far as workout difficulty I would give that about a 7 on a scale of 10 compared to my typical workouts based on how I feel several hours later. I gage it by my energy level, joint pain (hopefully lack of), and how much muscle soreness I feel post workout. I do have to say my knees are bugging me right now. I'm pretty sure it was because I attempted to bike that 10 minutes. Well that combined with yesterdays leg workout was too much. I should have just stuck to something will less impact on my knees today. Tomorrow I get to relax and do 45 min of cardio along with some light yoga and PNF stretching. If I am sore I will cut that to 30 minutes or just do yoga and core work on the floor. Friday I am doing lighter weights for lower body and Sat I am off. Keep in mind that during the day I sit in a chair behind a PC for 10 hours. I am totally sedentary. The only time I get up is usually to grab a refill on the water or to heat up my lunch. When I get home I eat dinner and usually pass out around 8:30 only to get up and do it all again the next day at 4:30am. Do you guys really think this is still overdoing it based on my weekly plan? My body seems to be handling it well. However, I don't want to put myself into starvation mode and gain more weight because I burn too much. It is kinda hard not to burn a lot at 278 lbs. I'm so paranoid about keeping a healthy balance!! HELP!! I think this has been my problem all along. Well that with the portion control. I definatly don't want to overtrain. I've had other trainers beside Dana look at my workout plans and they have given the thumbs up but I've never worked with a trainer that has had experience with a fit morbidly obese person. Sounds like an oxymoron! I guess it depends on how you define fit. Side note - I have not been diagnosed with PCOS but I have many of the symptoms. I've spoken to my OB/GYN in the past about it and she never found any of the tiny cysts on my ovaries. It is hard to test for PCOS from what I gather. If I do have it, it could explain some of the reasoning why I have such a hard time dropping weight. Losing weight can only help. I am going to make another appt with my OB/GYN next month and will once again get my hormone levels checked.

DOh.. Was just rereading your post also John. Note that my cardio was 30 minutes the weights were 60 minutes. So not an hour and a half of cardio plus weights. Just a total workout time of 1 hour and a half. I keep my heart rate monitor on during weight lifting as well.

Yes, I mis-understood your post. I saw the Polar hear rate readings and thought that an hour and a half was all cardio.....and thought you did that much cardio after your weight training.. I did not realize you had it on during weight training. I take back what I said. An hour and a half if fine....however I would not go over that.

Ok.. good!! I really value your opinion. Thanks so much for all your help!! I actually ended up taking off from the gym this morning and just did some stretching. I feel pretty good today but I don't want to pu**** I plan to do a 20 minute brisk walk at lunch today if I can get away from my desk.