Workout- html

Workout- xls

This verson adds history and and a sumary to the top page... needs work and open office is pissing me off. Workout V1.1- open office

Workout V1.1- xls

1/22/06 Workout V1.2- open office

I need to add more info into the sheet. My daily logs contains number of reps. I also need to make it easier to move blocks around.

I just reworked the graph of my Weight Watchers weigh ins.:

Raw Numbers:
Date            Weight
1/6/2006	206.4
1/13/2006	203.4
1/19/2006	201.4
1/26/2006	198.2
2/3/2006	193.6
2/8/2006	192
2/15/2006	189.6
2/24/2006	186.6

More details and source data can be found in here: Workout.grid-v1.5.xls

Raw Numbers:
Date            Weight
1/6/2006	206.4
1/13/2006	203.4
1/19/2006	201.4
1/26/2006	198.2
2/3/2006	193.6
2/8/2006	192
2/15/2006	189.6
2/24/2006	186.6
3/3/2006	184.6
3/10/2006	182.2

3.15.06

Date	Offical W.W. weigh in
1/6/2006	206.4
1/13/2006	203.4
1/19/2006	201.4
1/26/2006	198.2
2/3/2006	193.6
2/8/2006	192
2/15/2006	189.6
2/24/2006	186.6
3/3/2006	184.6
3/10/2006	182.2
3/15/2006	181.8	

Ave weekly weight loss

-2.46

Workout.grid-v1.7.xls

3.24.06

New this week thanks to a sugeston from a friend:

Date	Offical W.W. weigh in
1/6/2006	206.4
1/13/2006	203.4
1/19/2006	201.4
1/26/2006	198.2
2/3/2006	193.6
2/8/2006	192
2/15/2006	189.6
2/24/2006	186.6
3/3/2006	184.6
3/10/2006	182.2
3/15/2006	181.8	
3/24/2006	177.8

Ave weekly weight loss -2.60

Workout.grid-v1.8.xls

3.31.06

Date	Offical W.W. weigh in
1/6/2006	206.4
1/13/2006	203.4
1/19/2006	201.4
1/26/2006	198.2
2/3/2006	193.6
2/8/2006	192
2/15/2006	189.6
2/24/2006	186.6
3/3/2006	184.6
3/10/2006	182.2
3/15/2006	181.8	
3/24/2006	177.8
3/31/2006	177

Ave weekly weight loss -2.45

Workout.grid-v1.9.xls

8.27.06

Trying to get back from an extended break. For reasons documented elsewhere I've been off weight watchers and unable to make it to the gym, also my afternoon walks were put on hold thanks to giant heat wave. End result: I am up about 10 lbs from my last weigh in at the gym. I plan on starting back to W.W next week, even thow it is not a nice drive from my new location.

I am currently looking at weight lifting protocols to try out for when I go back to the gym. Currently Max-OT is looking interesting.

11.7.06

Using Max-OT type workout seems to be having a good impact on my body, more so then the slower progression with less reps I was working with before. made a cheat sheet: Max-IT basics xls work sheet

Going for a fitness evaluation today, results posted later I hope.

01.02.07

After weeks of good or great days at the gym, today SUCKED. I was planing on dropping weight in a few exercises to make sure my form was good, but even on things that are normally clean my form was shot AND I couldn't make the same lifts as last week. I'm hoping that it is just sleep related and signs that something has gone off the rails.

I've started to track week to week progress so that I know when to take a break or change things up. Currently planning on doing this work out for a total of 12 weeks with a break at week 8 to let my body rest. Only issue is that currently I'm doing a lot less cardio and I fear that will impact my short term weight loss. I'm debating adding some swim nights in, which would impact my social life some, or just buying and eliptical so I can do it first thing in the morning. Week 5 xls

Week 15 xls