Eric Van De Vens Blog

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Wednesday…..time to run!

After nursing my legs for the majority of the time yesterday, I was somewhat concerned as to just how much I was going to be able to do, from a cardiovascular standpoint. As it turns out, a lot more than I thought! The cardio workout is below:

Workout Summary
Workout type Manual Cool down
Equipment Treadmill Elapsed time 2
Date March 28, 2012 Average speed (mph) 2.8
Time Maximum Speed (mph) 3
User Data Distance (miles) 0.09
Age 51 Calories 11
Weight 234 Totals
Workout Elapsed time 32
Elapsed time 30 Average heart rate 121
Average heart rate 121 Maximum heart rate 169
Maximum heart rate 169 Average speed (mph) 4.1
Average speed (mph) 4.2 Maximum Speed (mph) 4.8
Maximum Speed (mph) 4.8 Average pace (miles) 14.16
Average pace (miles) 14.16 Distance (miles) 2.19
Distance (miles) 2.1 Calories 405
Calories 394

You will notice that I went my furthest, 2.1 miles at an average pace of 14.21 minutes. This includes the 10 minute warm up, which consisted of starting out at 3 mph and 3% incline, and gradually working my way up to 4mph, which is where I started running. When I started running, I set the pace at 12:30 for a mile and maintained that for 20 minutes, again, without any pain, cramping, and I could have gone further. I have a little voice in my head, that is Jennifer Upton, saying, “Patience”!! Thanks Jen!

Workout Summary
Workout type Manual Cool down
Equipment Stationary Bike Elapsed time 2
Date March 28, 2012 Average rpm 68
Time 9:30 Maximum rpm 80
User Data Distance (miles) 0.29
Age 51 Calories 6
Weight 234 Totals
Workout Elapsed time 22
Elapsed time 20 Average heart rate 118
Average heart rate 118 Maximum heart rate 146
Maximum heart rate 146 Average rpm 76
Average rpm 77 Maximum rpm 105
Maximum rpm 105 Distance (miles) 4.47
Distance (miles) 4.18 Calories 211
Calories 205

As I did so well on the treadmill, I decided to reward myself by only doing 22 minutes on the bike! There was another purpose to this. I have noticed, that on the days I do cardio, when it is time to start the weight training, by the end, I am exhausted. I keep having to tell myself that I am not the gym rat I was when I was 25! I also got an idea from one of the girls that was working out yesterday. After her cardio, she went outside and ate something from a Tupperware container, which appeared to be rice and probably chicken. I didn’t want to bother her to ask for sure, but, it seemed like a good idea to take a little break for a snack to add a little more fuel. So, today, I brought one of the Isopure shakes with me and after the cardio workout, took a five minute break, drank the shake, and went on with the workout below.

March 28, 2012

EXERCISES Calories Minutes Sets Reps Weight
Stair-treadmill ergometer, general 406 22
Stationary bike, moderate effort (bicycling, cycling, biking) 212 32
Strength Training
Seated Row, Floor, Machine 3 15 150
The 21’s 3 15 10
Shoulder shrugs for traps 3 15 225
Lat pull down for upper back 3 15 90
Shoulder Press 3 15 90
TOTALS: 618 54 15 75 565

The back and shoulder workout is designed to add a little strength, but is mostly a cardio workout as it uses lighter weight and more repetitions. I also made it through the workout with a little fuel to spare!

Meanwhile, on to the weight loss portion of the show! The weight today was 234, actually, 232 when I got home from the gym, so I suspect that tomorrow it will be 233 and heading in the right direction. So far, I am at 7 pounds lost for almost three weeks, which is just slightly over the goal of 2 pounds per week.

I seem to have solved the constipation issue! It appears that iron tends to bind one up. It also turns your poop dark green and as my wife is an expert in all things poop-related, I’ll take her word for it! I have decided to cut the iron pills in half. This should give me the recommended dosage and eliminate the constipation issue.

Some good and bad news on the carb front. The good news, I am back in ketosis as my carb intake is under 20. The bad news, Trigosamine, which I take for my aching joints, has 2 carbs in it! I am at 10 carbs, half the daily limit, in just supplements! I am going to have to look for some zero carb vitamins as the Centrums have 2 carbs as well.

Food Diary:

March 28, 2012

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Publix – Extra Large Grade A Eggs (2 Points), 2 egg 160 2g 10g 14g 480mg 140mg 0g 0g
Lipton – Decaffeinated Tea Bags, 3 Tea Bag 0 0g 0g 0g 0mg 0mg 0g 0g
Jones All Natural Golden Brown – Breakfast Sausage Link-Fully Cooked, 3 Links 250 1g 24g 7g 45mg 380mg 0g 0g
Boars Head – Roast Beef, 6 slices 240 2g 8g 45g 90mg 240mg 0g 0g
Claussen Pickles – Kosher Dill Halves, 1/2 pickle half 5 1g 0g 0g 0mg 270mg 0g 0g
Boar’s Head – Low Sodium Munster Cheese , 1 oz (28g) 100 0g 8g 6g 25mg 180mg 0g 0g
Lettuce – Iceberg (includes crisphead types), raw, 1 leaf outer 5 1g 0g 0g 0mg 4mg 1g 0g
Kraft Natural Cheese – Extra Sharp Cheddar, 2 oz or 28g 240 0g 20g 12g 60mg 360mg 0g 0g
Home – Water, 80 oz 0 0g 0g 0g 0mg 0mg 0g 0g
Nature Made – Iron, 0.5 tablet 0 0g 0g 0g 0mg 0mg 0g 0g
Bsn – N.O. Xplode, 1 scoop 25 6g 0g 0g 0mg 235mg 0g 0g
Centrum – Centrum Silver Supplement, 1 Tablet 5 2g 0g 0g 0mg 0mg 1g 0g
Nature’s Best Perfect Zero Carb Isopure Creamy Vanilla – Creamy Vanilla, 2 scoop 210 0g 1g 50g 5mg 320mg 0g 0g
Patenthealth,Llc – Trigosamine, 3 capsules 15 2g 0g 1g 0mg 100mg 0g 0g
Fiber Choice – Plus Antioxidants, 1 tablets 8 4g 0g 0g 0mg 0mg 0g 2g
TOTAL: 1,263 21g 71g 135g 705mg 2,229mg 2g 2g

Tomorrow will be an off day, then Mondays workout will be repeated Friday.

Today will be  a rest day, and tomorrow, at long last, I will mow the lawn!


March 28, 2012 - Posted by | Health and Fitness, Running, Weight Training | , , , , , , , , , , , , , , , , , ,

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